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Morning/Afternoon session
Dynamic Warm-up
Then:
5x50m Hill 60 Sprints (Quick Backward sprints then twists to forward sprints)
Then:
Rings Face Pull Rows +
Ring Press-ups +
KB Swings +
KB Goblet Sumo Thrusters (Sumo Squats plus Over head Press) +
Extended Ring Planks
30 seconds per exercise 6 Rounds
Then:
Thai Boxing Drills
Then:
Cool down

Evening Session
Dynamic Warm-up
Then:
KB/DB Complex
6x Suitcase DL +
6x Bent-over Row +
6x Hi-Pull from floor +
6x Push Press +
6x Burpees (with /KBDB in hands)
6 sets
Then:
Ring Rows or Pull-up +
Ring Push-up (feet level with hands)
10-9-8-7-6-5-4-3-2-1 reps of each
Then:
25x Straight Pull-ups
25x Straight Diamond Press-ups
Then:
3 sets
20x Ring Roll-outs (feet level with hands)
60 seconds Extended Ring Planks (feet level with hands)
Then:
Cool Down

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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