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Morning Session

Dynamic Warm-up


20 minutes of as many rounds/sets as possible: Cones Sprint Drills +

Ladder Drills +

30 seconds Rope Undulation +

15 x Medicine Ball Squat – Shoulder press and Chest Throw +

20 x Single arm Kettlebell swing


3 rounds/sets of:

10 x Medicine ball Plyometrics Upper Extremity Side Shuffle +

10 x Medicine ball Plyometrics Chest push press +

15 x Medicine ball Sit-up/Crunch to throw +

20 x Medicine ball Russian Twists

2 minutes Plank Hold

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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