RAWFIT est. 1999 This workout is directly inspired by Istvan Javorek.
Dynamic Warm-up
Then:
Dumbbell Complex
Upright Row +
High Pull Snatch +
Squat Push Press +
Rotational Bent Over Rows +
High Pull Snatch
6 rounds in total Starting with 6 reps exercise then dropping it to 5,4,3,2,1. Complete all rounds continuously without putting the dumbbell on the floor. Rest periods minimal and keep the form right.
Then:
Dumbbell and Bodyweight Complex
Upright Row +
Close Grip Press-ups +
Renegade Rows +
Clean and Jerk +
Close Grip Press-ups
6 rounds in total Starting with 6 reps exercise then dropping it to 5,4,3,2,1. Complete all rounds continuously without putting the dumbbell on the floor. Rest periods minimal and keep the form right.
Then:
Cool down, Recovery work and Stretch
Why not try the Barbell Complex:
