8 x Pull Ups +
8 x Dips +
8 x Insteps +
8 x HSPU +
500m Run
(8 times through)
6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive
4 times through
80% of 1RM on each exercise
then
3km Run
Bodyweight
- 10 x Ring Push Ups
- 10 x Insteps
- 10 x Swing Dips
- 10 x Tornado Pull Ups
- 10 x Box Jumps
(5 times through)
10 x Deadlifts @ BW
10 x Plyometric Push Ups
10 x Insteps
10 x Box Jumps @ 20kg
Max cycles in 10mins
5min Rest
Repeat 4 times!!!!
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
6 x 6 Insteps
4 x 50 Weighted Crunch @ 20kg
4 x 15 Bench Press @ 100kg
4 x 15 Seated Row @ 100kg
4 x 15 Shoulder Press @ 50kg
2km Row
These free workouts have been compiled by our Personal Trainers for you to use at home, in the gym or at the park to help you improve your personal fitness (our Personal Trainers also complete each workout prior to posting).
Regards,
RAWNRG Team.
