Raw Intensity Protocol

Look me in the eyes,its ok if you scared so am I, but were scared for different reasons, I’m scared of what i wont become and your scared of what I will become. I wont let myself end where I started and I wont let myself finish where I began. I know what is within me, even if you cant see it yet. I have somethin more important than courage, I have patience! I will become what I know I am
Michael Jordan

Dynamic Mobility Warm-up
Then:
RAW-Intensity Protocol – 4×45 seconds work and 15 seconds rest
Squats
Jumps Squats
Press-ups
6 Point Bastards
Crunches
Jumping Jacks
Plank
Sprinters Lunges
Then:
45 secs Squats
15 secs Rest
45 secs Jumps Squats
15 secs Rest
45 secs Press-ups
15 secs Rest
45 secs 6 Point Bastards
15 secs Rest
45 secs Crunches
15 secs Rest
45 secs Jumping Jacks
15 secs Rest
45 secs Planks
15 secs Rest
45 secs Sprinters Lunges
15 secs Rest
Then:
Cool down and Stretch