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“I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live by the light that I have. I must stand with anybody that stands right, and stand with him while he is right, and part with him when he goes wrong.” Abraham Lincoln

Dynamic Mobility Warm-up
Then:
6 Rounds
5x Ring Pull-ups or 10x Elevated Rows +
60m Sprint +
60m Jog (back to start)
Minimal Rest and Repeat
Then:
6 rounds
5x Ring Dips or 10x Ring Press-ups +
60m Sprint +
60m Jog (back to start position)
Minimal Rest and Repeat
Then:
6 Rounds
5x Burpees or 20x Mountain Climbers +
60m Sprint +
60m Jog (back to start position)
Minimal Rest and Repeat
Then:
2x2000m Indian Runs
Rest 2 minutes between each round
Then:
2x2000m
20m x Sprint +
20m x Jog +
Rest 2 minutes between each round
Then:
2x2000m Sprint
Rest 3/5 minutes between each round
Then:
5 minutes x Mind Over Matter Press-ups Planks Hold in various Range of Motion (ROM)
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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