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Dynamic Warm-up
Then:
Group 1 – Kettlebell 5 minutes Block
10x Double handed Swings +
10x Alternate Swings +
10x Goblet Squats +
10x Clean and Push Press (5 each arm) +
10x Snatch (5 each arm)
10x Double handed Swings +  10x Alternate Swings +  10x Goblet Squats +  10x Clean and Push Press (5 each arm) +  10x Snatch (5 each arm)

Group 2 – Bodyweight 5 minutes Block
20x High Knees +
20x Jack Knife Deadlifts +
20x Jumping Jacks +
20x Bootstrappers +
10x Burpees

Rest 2 minutes then swap exercises.
Complete 2 rounds in total.
Then:
Finish with
Animal Drills
5x20m Bearcrawls
5x20m Frog Jumps
5x20m Crab Walks
Then:
Cool down – Mobility Work – Stretch out

Author avatar

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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