Warm up
3 rounds
20 lateral walk w/band
10 band pull aparts
3 rounds
12 db stiff leg deadlifts w/band
12 backwards monster walks
3 rounds
:25 inchworm
:25 sea turtles
3 rounds
:25 bird dogs
:25 froggers
3 rounds
15 push ups
30 bodyweight squats
Workout
4 rounds
:40 db stiff leg to high pull
:20 body weight squats (max reps)
:40 rest
4 rounds
:40 db lunges (moderate to heavy weight)
:20 push ups (max reps)
:40 rest
4 rounds
:40 db burpee (no overhead/ no jumping w/ weight/moderate to heavy weight)
:20 body weight sumo squats (max reps)
:40 rest
4 rounds
:40 alternating KB row (moderate to heavy weight/keep one kb on the ground)
:20 close arm push ups (max reps)
:40 rest
4 rounds
:40 db 1 arm waiter carry (:20 each arm/moderate to heavy)
:20 body weight squats narrow stance (max reps)
:40 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
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Self defense:Â real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
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