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“What if I told you insane was working fifty hours a week in some office for fifty years at the end of which they tell you to piss off; ending up in some retirement village hoping to die before suffering the indignity of trying to make it to the toilet on time? Wouldn’t you consider that to be insane?” Con Air

Dynamic Warm-up
Kettlebell Mobility work
Sling Shots (Around the world) +
Halos +
Good Mornings
3 rounds 20 of each on each side
RAWFIT Manmakers 2×24 kg KB
15 minutes. Minimal rest when required

Core work
20x Reverse Ring Wood Chops (10 each side) +
10x Upside down Ring Pull-ups +
10x Elevated Ring Press-ups +
20x Ring Roll-outs (10 each side) +
10x Ring Flyes +
20x Hanging Windshield Wipers (10 each side)
15 minutes with minimal rest when required

Cool down and SMR Foam Roller work

Author avatar

Valentine Rawat
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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