warm up
3 rounds
:25 duck walks
:25 toe walks
3 rounds
:25 frankensteins
:25 bodyweight lunges
3 rounds
:25 lateral walk with band
:25 inchworm with band
3 rounds
:25 glute bridge on bench
:25 good mornings
4 rounds (2 on each side)
25 m lateral sled pull
Workout
6 rounds
:30 barbell squats (moderate to moderate light weight)
:60 rest
1:00 leg curls (light to moderate light)
6 rounds
10 barbell lunges (heavy/ 5 on each side)
10 lunges (body weight)
:60 rest
1:00 leg curls (light to moderate light)
6 rounds
8 goblet squats
16 body weight squats
:60 rest
1:00 leg curls (light to moderate light)
6 rounds (3 on each side)
:25 lateral band walk (each side)
:25 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Services
Self defense:Â real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
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