Defibrillator (day 3)

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 push up

:50 back pedal

5 rounds

:25 bent over row

:50 run

5 rounds

:25 db burpee

:50 of 10 plyo lunges + 10 butt kicks (stationary)

5 rounds

:25 curl to press

:50 broad jump or low walk

5 rounds

:25 db sumo squat to upright row

:50 of 10 m shuffle + 10 m back pedal

Self Defense Overview