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The one thing that matters is the effort. It continues, whereas the end to be attained is but an illusion of the climber, as he fares on and on from crest to crest; and once the goal is reached it has no meaning.
Antoine de Saint-Exupéry, The Wisdom of the Sands, translated from French by Stuart Gilbert

Dynamic Mobility Warm-up
Then the workout:
5 minutes per block 2 minute rest between each block (this equates to 1 round). Complete 3 Rounds.
Bodyweight Block
5x 4-Point Drill with a Reach out
5x V Rollover Sit ups
5x Bodyweight Cossack Squats
5x Leg Swoop
5x Down Dog to Cobra
Then swap:
Kettlebell Block
5x Figure 8 to Hold
5x Kettlebell Circular Cleans
5x Kettlebell Reverse Lunges
5x Snatch to Catch
5x Kettlebell Gladiator Press
Finsher:
3 minutes of continuos
10x Double Kettlebell Swings +
20x Dead Cockroaches
Then:
Cool down and Stretch

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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