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Be thankful to your adversaries. Cause without them you will not have the success you have now. The better your adversary the stronger you are both mentally and physically. -RAWFIT

Morning Session
15 minutes Skipping
Then:
Aquabag/Power Water Bag Complex RAWFIT Complex workouts
10x Cleans
10x Shoulder Press
10x Snatches
Complete 5 rounds. Minimal rest.
Then:
Kettlebell Complex
50x Double Handed Swings
50x Single Arm Swing (25 each side)
50x Alternate Arm Swings
Complete 3 rounds. Minimal Rest.
Then:
3×20 Hanging Windscreen Wipers
3×60 seconds Hanging L-Holds
Then:
Cool down

Group Session
Dynamic Warm-up
Then:
Rope Undulation +
Kettlebell Renegade Rows +
Lateral Hurdles Jumps +
Ring Bodyweight Row +
Medicine Ball Slams +
Resistance Band Punches
90 seconds work 30 seconds rest.
Complete 5 rounds
Then:
45 seconds Plank +
15 seconds Rest +
45 seconds Plank with Knees to Elbows +
15 seconds Rest +
45 seconds Planks to Up-Downs +
15 seconds Rest +
45 seconds Plank
Complete 3 rounds
Then:
Cool down and 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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