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  • gamefaceent212

Constant Motion (Day 3)


Warm up

3 rounds

25 m toe walk

25 m duck walk


3 rounds

10 m side lunges

10 m soldier kicks


3 rounds

25 m sled push

25 m butt kick

25 m high knees


Workout

30:00 Amrap (minimal rest) (do prescribed rounds then move on to next, put on repeat


3 rounds

50 diagonal rope slams

10 burpees

10 butterfly sit up

Then do


3 rounds

12 hammer curls

50 m sled pull

12 staggered push ups

Then do


3 rounds

25 m bear crawl

25 m backward bear crawl

50 glute bridges (from floor)


Repeat for the remainder of the 30:00


Online Self Defense Overview


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