Interval Intervention

Warm up

2 rounds :25s work 10s

1. Good mornings

2. Side lunges

3. Inchworm

4. Superman

5. Frankenstein

6. Sea turtles

7. Bird dogs

8. Straight arm lat pull down

Workout

Round 1

4 sets of 20s work 10s rest

Then move to the next exercise (20:00)

Round 2

1 set of 40s work 20s rest

Then move to the next exercise (10:00)

Round 3

1 set of 60s work 30s rest (15:00)

45:00 if interval training

1. Squat to press

2. Row machine (or ski)

3. 5 one-arm kb swing (each side)

4. Bear push ups

5. Pull ups or lat pull down

6. Rope slams (or ski)

7. 5 lunges + 2 squat hops

8. Db stiff leg deadlifts

9. Chest flys on cables

10. Tricep push downs

Does Going Limp Save You From an Attacker

Exercise library