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
:20 bosu ball crunch
: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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