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
Workout
6 rounds
:25 goblet
:35 rest
1:00 sled push (light to moderate weight)
6 rounds
:25 DB glute bridge on bench (weight on hip 35 - 55 lbs)
:35 rest
1:00 sled pull (light to moderate weight)
6 rounds
:25 leg extensions w/ partial reps (light to light moderate weight)
:35 rest
1:00 sled push (light to moderate weight)
6 rounds
:25 1 deficit kb stiff leg deadlift + 1 sumo squat
:35 rest
1:00 sled pull (light to moderate weight)
6 rounds
:25 db walking lunge (moderate to moderate heavy weight)
:35 rest
1:00 sled push (light to moderate weight)
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Services
Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
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