RAWFIT est. 1999 
Bridge between the brain and the body
Dynamic Mobility Warm-up
Then:
20x Single KB Double Handed Swings
20x Single KB Single Arm Swings (right then left)
20x Single KB Release and Catch Double Handed Swings
20x Single KB Single Arm Alternate Release and Catch Swings
10x Double KB Swings
Then:
10x Double KB Swings +
10x Spiderman Press-ups
Rest 60 seconds
3 rounds
Then:
10x Double KB Bent Over Rows +
30secs x High Knees
Rest 60 seconds
3 rounds
Then:
10x Double KB Rack Squats +
30secs x Power Planks (Pressure applied downwards and sideways)
Rest 60 seconds
3 rounds
Then:
10x Kneeling Overhead Military Presses +
30secs x Straight Leg Crunches
Rest 60 seconds
3 rounds
Then:
25m KB Bear Crawls +
25m Bodyweight Bear Crawls (forward and backwards) +
25m Crab Walks
Rest 60 seconds
3 rounds
Then:
Cool down, Recover and Stretch
