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.
Check out the SABRE brand for safety products
Check out Advocare for Supplements
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