Heavy Dose of Bosu (Wk 7 #1)

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 bosu ball chest flys

:20 bosu ball hex press (max reps)

:40 rest

4 rounds

:40 Bosu ball squat pulse (moderate to heavy weight)

:20 body weight squat jumps (max reps)

:40 rest

4 rounds

:40 bosu ball high plank

:20 bosu ball pushups (max reps)

:40 rest

4 rounds

:40 bosu ball lunge pulse (blue side up/foot on ball)

:20 back lunge w/power skip (same leg)

:40 rest

4 rounds

:40 bosu ball reverse burpee

:20 bosu ball crunch

:40 rest

Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)

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Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

Sample of Simulated attack

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