RAWFIT est. 1999 Upper Body Max Effort
Upper Body Dynamic Warm-up
Then:
5×5 Weighted chin-ups – 20kg vest
5×5 Close-grip bench press – 60kg
Rest 1-3 minutes between sets
Then:
2×3 BB Overhead Press – 50kg (Strict) +
2×12 Band pull-aparts – Purple Band
Rest 1-3 minutes after completing the superset
Then:
3×20 DB shrugs 20kg +
3xFailure Iso-hold BB curl – 30kg
Rest 1-3 minutes after completing the superset
Then:
Cool down
Group Bodyweight Circuit
Total Body Dynamic Warm-up
Then:
Superset
60secs x Plyo Med Ball Press-ups +
60secs x Rope Undulation – Side to Side +
60secs x Rest +
60secs x Band Bent Over Rows +
60secs x Band Backward Sprints +
60secs x Rest +
60secs x High Knees with 2kg DB Alt Shoulder press +
60secs x Ball Slams +
60secs x Rest +
60secs x Single Arm Med Ball Wall Punch Pass (alternate hands) +
60secs x Jump Lunges to Burpees
60secs x Rest
Complete 3 rounds
Then:
Ab Works
30secs x Situps
30secs x Side to side twists (opp hand to opp heel)
30secs x Reverse situps (lying knees to chest)
30secs x Straight Leg raises and lowering split legs (do not place the heels on the floor)
30secs x Reverse Leg raises (do not place the heels on the floor)
30secs x Back Extension
30secs x Supermans
30secs x Press-ups Planks (2 or 3 inches of the ground)
30secs x Press-ups Planks (5 or 6 inches of the ground)
30secs x Press-ups Planks (half way of the ground)
30secs x Press-ups Planks (all the way up)
60secs x Left side plank
60secs x Right side plank
60secs x Forward Plank
Then:
Cool down and Stretch
