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Dynamic Warm-up
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
KB Alternate Swings +
6 point Burpees
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
Clean & Press (from floor change arm after each rep) +
Sprinter Lunges
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
Rack Squats +
Rotating Table Tops
Then:
3 rounds 60 seconds per exercise, 15/30 seconds rest between rounds
Double Snatch +
Quad Press
Then:
4 rounds 60 seconds, 15/30 seconds rest between rounds
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:
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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