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Dragon Flag
Dynamic Warm-up
Then:
Kettlebell Swings +
Crush Press-ups
3 rounds 45 seconds work 15 seconds rest. Rest 1 minute once 3 rounds have been completed.
Then:
Cleans & Jerks (swap approx half way) +
Burpee with Kettlebell
3 rounds 45 seconds work 15 seconds rest. Rest 1 minute once 3 rounds have been completed.
Then:
Snatch (swap approx half way) +
Sprinters Lunges
3 rounds 45 seconds work 15 seconds rest. Rest 1 minute once 3 rounds have been completed.
Then:
Alternate Swings +
Dead Cockroaches
3 rounds 45 seconds work 15 seconds rest. Rest 1 minute once 3 rounds have been completed.
Then:
Team Work
5x Pull-ups
While rest of the team perform
Jump Squats
Complete 4 rounds.
Then:
3×30 seconds Dragon Flag Hold
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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