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10 minutes Warm-up with Skipping +
Mobility Warm-up
Working up to heavy Push Press
6×3 BB Push Press 80% 1rep max (Clean the bar for every set)
3×5 Kettlebell/Close Grip Back Bridge Floor Press +
3×5 Clap Press-up
8x Weighted Ring Dips +
8x Weighted Inverted Rows with False Grip +
8x Weighted Chin-ups +
To failure Dead Hang Hold
3 rounds
Cool down and Stretch

Group Outdoor Speed & Total Body Conditioning
Dynamic Warm-up
10x Hills Sprints
Rest 30 seconds between each set
Press-ups +
Mountain Climbers +
Wide (side to side) Thrusters +
High Knees +
Squats +
Jump Squats
15 seconds work – 15 seconds rest – 60 seconds rest after each round including the last 15 seconds rest
Complete 4 rounds
Partner work:
P1:Pull-ups +
P2: Rest +
P2: Pull-ups +
P1: Rest +
P1: Chin-ups +
P2: Rest +
P2: Chin-ups +
P1: Rest
Complete 3 rounds 5 reps per exercise
Cool down with a jog and stretch

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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