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10 minutes Dynamic Mobility Warm-up
5 minutes Kettlebell Mobility work
Then:
Choose 12, 16, 24 or 32kg Kettlebell
5x Double hand Swing +
5x Single Arm Swing (L + R) +
5x Cleans (L + R) +
5x Push Press (L + R) +
5x Squat (L + R) +
5x Snatch (L + R)
60 seconds rest
Complete 3 rounds
Then:
3×5 Finger Pull-ups
Then:
10x Single Arm Floor Chest Press (5 each side) +
10x Clap Plyometric Press-ups
Rest 60 seconds between rounds
Complete 3 rounds
Then:
Partner work:
20x Renegade Rows (10 each side) +
Continuos Burpees untill the partner finishes Renegade Rows
Then:
3×10 Frog Crunches
Then:
Shoulder Dislocation and Cool down
Frog Crunches
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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