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Dynamic Warm-up
Then:
45s Single KB Double handed Swings +
15s Rest +
45s Alternate Rope Undulation +
60s Rest
Complete 3 rounds
Then:
30s Double KB Swings +
30s Rest +
30s Seated Double Rope Undulation +
60s Rest
Complete 3 rounds
Then:

Leeds Strength and Conditioning Coach, Leeds Personal Trainer,

30s See-Saw Bent Over Rows +
30s Rest +
30s Outward Circular Rope Undulation +
60s Rest
Complete 3 rounds
Then:
30s See-Saw Chest Press with a Hip Drive (or in a Wrestlers Bridge) +
30s Rest +
30s Inward Circular Rope Undulation +
60s Rest
Complete 3 rounds
Then:
5x Alternating KB TGU
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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