RAWFIT est. 1999 
Dynamic Warm-up
Then:
Rope Undulation (seated or horse stance) +
Rest 30 seconds +
Medicine Ball Slam +
Rest 30 seconds +
Kneeling Punching on Heavy Punch bag +
Rest 30 seconds +
Heavy KB Alternate Swings +
Rest 30 seconds +
See-Saw KB Military Press +
Rest 30 seconds
Complete 3 rounds
Then:
5x Get-ups (each arm)
5x Windmills (each side)
20x Yanda Sit-ups
10x Frog Crunches
Then:
Cool down
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.
