Mobile Unit

Warm up

3 rounds

10 m side lunge

10 m toe walk

10 m soldier kick

3 rounds

4 spiderman lunge

20 glute bridge from the floor

4 inchworms

3 rounds

4 inchworms with cobra

12s deep squat hold

12s prone hip rotation

Workout

5 rounds

12 DB side lunges each side

12s 90/90 hip stretch (each side)

1 * 100 m sled pull (moderate weight)

4 rounds

12 db pull overs

20s hang

1 * 100 m sled pull

4 rounds

12 KB Front rack surrender lunge

12 alternating single leg downward dog

1 * 100 m sled pull

Self Defense Online Course