Tabata Time (wk 6 #3)

Warm up

3 rounds

:25 toe walks

:25 heel walks

3 rounds

:25 good mornings

:25 high squat pulse

3 rounds

:25 bird dogs

:25 sea turtles

3 rounds

:25 plank

:25 superman

250 m row or ski erg

Workout

8 rounds

:20 row (or ski erg)

:10 rest

8 rounds

:20 leg curls

:10 rest

8 rounds

:20 assault bike

:10 rest

8 rounds

:20 tricycles

:10 rest

8 rounds

:20 squat jumps

:10 rest

8 rounds

:20 lateral high plank walk (half plank if bad wrist)

:10 rest

8 rounds

:20 step ups (1 leg each :20 interval)

:10 rest

8 rounds

:20 hex press

:10 rest

Conditioning (optional)

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

Services

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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