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Morning Session:
Dynamic Warm-up
Work up to 1x Rep Max Deadlift
Increase weight by 10kg per each set
5×8 BB Straight Leg Deadlift/Stiff Leg Deadlift/RDL Romanian Dead Lift (same bloody thing different name) your own body weight
Rest 30-60 seconds
6×6 40kg Sandbag Clean to shoulder (1 each side) + Get-up (1 each side)
(This totals to 12x Cleans and 12x Get-ups each set) +
20 meters DB or KB Renegade Row – Bear Crawl
Rest 60-90 seconds
Complete 3 sets in total
10 each direction BB Standing Russian Twists
10 each direction BB Cauldron
Rest 30 seconds
Cool down and SMR

Evening Group Session:
Dynamic Mobility Warm-up
Followed by:
4 minute Push-ups/Press-ups Test (as many reps in given time) +
1x Sprint 80 meter at 15-20% gradient
30secs x Burpees +
30secs x Mountain Climbers +
30secs x Jumping Jacks +
30secs x Burpees +
30secs x Mountain Climbers +
1 length 80m uphill Jumping Jacks +
Rest 2 minutes
Complete 3 – 5 sets
3 minutes Various Core Conditioning
Cool Down and Stretch

Push-up Test and Sprint result:
Ritu (M): 80 reps – 17.19s
Matt: 116 reps – 12.99s
Vinny: 101 reps – 13.18s
Lisa: 70 reps – 16.17s
Katie: 76 reps – 16.17s
Hill Sprints, Leeds Group Training, Personal Training Leeds

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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