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Dynamic Warm-up
5x 45secs Sprints + 45secs Rest
5x 30secs Sprints + 30secs Rest
5x 15secs Sprints + 15secs Rest
This to be done on a flat ground. Grass or Astroturf ground best. If not then road is what it will have to be.
20x Jumping Jacks +
10x Press-ups +
20x High Knees +
10x Pull-ups +
20x Burpees +
10x Hanging Knee to Elbow to Windshield Wipers
5 rounds of above 30 seconds per exercise with 60 seconds recovery time.
10 sets 20m Heavy Sled Pull
Cool down

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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