RAWFIT est. 1999 
Dynamic Mobility Muscle Activation Warm-up
Then:
BB Complex
10x Bent-Over Rows +
10x Shrugs +
10x Cleans +
10x Shoulder Press +
10x Biceps Curls (Yes Biceps curls)
5 rounds light weight. Rest 1 minute between each round
Then:
3×8 Ring Dips with dumbbell between your feet or weighted vest
3×6 Floor Chest Press – use dumbbells, kettlebells, barbell or Partners bodyweight
Rest 30/60 seconds between sets
Then:
4×8 Wide Grip Mountain Climbers Pull-ups (Side to Side and Alternate Sides)
3×5 Towel/Rope Pull-ups
Rest 30/60 seconds between sets
Then:
2×8 Standing or Kneeling Roll-outs
2×8 Hanging Windshield Wipers (8 each side and hold legs for 2 seconds on each side)
2×10 Twisting Wall Ball Slams
Rest 30/60 seconds between sets
Then:
Cool down and Stretch
