Beastmode Conditioning (wk 14 #1)

Warm up

3 rounds

:10 duck walks

:10 toe walk

3 rounds

:10 inch worms

:10 sea turtles

3 rounds

:10 high knees

:10 butt kicks

3 rounds

:10 shuffle

:10 Carioca

3 rounds

:10 bear crawl

:10 plank

Workout

5 rounds

:25 squat jacks

:50 back pedal

5 rounds

:25 walking lunge w/curl

:50 run

5 rounds

:25 one-leg glute bridge on bench

:50 of 10 bicycles + 10 leg lifts

5 rounds

:25 deficit sumo squat

:50 ten meter bear crawl + ten meter Frankenstein

5 rounds

:25 med ball on the should lunge

:50 med ball toss

Self Defense Overview