warm up
3 rounds
:25 duck walks
:25 toe walks
3 rounds
:25 frankensteins
:25 bodyweight lunges
3 rounds
:25 lateral walk with band
:25 inchworm with band
3 rounds
:25 glute bridge on bench
:25 good mornings
4 rounds (2 on each side)
25 m lateral sled pull
Workout
6 rounds
:35 db stiff leg deadlift
:35 leg curls
:35 rest
6 rounds
:35 leg extensions
:35 goblet squats
:35 rest
6 rounds
:35 lateral band walk while holding med ball (or 20 lb db)
:35 glute bridge on bench (55 lb dumbbell)
:35 rest
6 rounds
:35 lateral step (keep foot on box)
:35 lateral step (keep foot on box)
:35 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Services
Self defense:Â real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
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