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Personal excellence is possible only if you have a dream and a plan and if you persist in the face of all obstacles.

Dynamic Warm-up
Then:
Group 1
Rope Undulation +
Ball Slams +
Sprinters Lunges +
Plank
Group 2kettlebells metcon
KB Swings +
KB Clean & Jerks +
KB Squats/KB Over Head Squats +
KB Snatch
5 rounds – 45 seconds per exercise – 15 seconds rest in-between
Then:
1 round all of the above exercise 1.5 minutes per exercise with 15 seconds rest.
Then:
60secs KB Russian Twists +
60secs KB Get-ups +
60secs S Hold +
60secs Side Planks left +
60secs Side Planks right
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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