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“A warrior is not about perfection. Or victory. Or invulnerability. He is about absolute vulnerability. That is the only true courage.” Peaceful Warrior

Dynamic Warm-up
Then:
3 rounds 60 seconds per exercise, No rest between
KB Alternate Swings +
6 point Burpees
Then:
Rest 90 seconds
Then:
3 rounds 60 seconds per exercise, No rest
Clean & Press (from floor change arm after each rep) +
Sprinter Lunges
Then:
Rest 90 seconds
Then:
3 rounds 60 seconds per exercise, No rest
Rack Squats +
Table Tops
Then:
Rest 90 seconds
Then:
3 rounds 60 seconds per exercise, No rest
Double Swings +
Side to Side Burpees
Then:
Rest 90 seconds
Then:
4 rounds 60 seconds, No rest
Single Arm Rows +
Dying Cockroach – Supine position (on back) hands locked behind your head, shoulders off the ground and alternate opposite elbows to knees touch while twisting motions at your mid-section.
Then:
Rest 90 seconds
Then:
3 minutes Animal Drills (Inspired by the following clip not the last drill)

Then:
Cool down and Stretch

“Only those who dare to fail greatly can ever achieve greatly.” Robert F. Kennedy

Thanks for making this last group session of the year just the same way it started. Many started with good intentions but only a few remained to turn on the heat. With all my respect and honour, see you all next year for more of the same.

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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