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The Interval Grows (Day 1)


Warm Up

3 rounds

:20 shoulder passes (Pvc pipe)

:20 good mornings


3 rounds

:20 bird dogs

:20 underhand db rows (light)


3 rounds

:20 inch worm

:20 skaters


3 rounds

:20 spider man lunge

:20 db shoulder press (light)



Workout

3 rounds /4 Bundles /4 exercises:

1st round: 15s work 10s of rest

2nd round: 25s work 10s rest

3rd round: 35s work 10s rest

After the 3 rounds move to the next bundle of 4 exercises


Bundle 1

1. Stiff leg deadlift

2. Chin up or underhand lat pull downs

3. Curl squat to press

4. Plank


Bundle 2

1. DB Bench press

2. DB Pullover

3. DB Bench to pullover

4. Bicycle


Bundle 3

1. Monster walk w/band

2. Bent over row punching (light weight)

3. DB Stiff leg to snatch

4. Butterfly crunch


Bundle 4

1. Sled push

2. Squat jumps

3. Row or ski erg

4. Mountain climbers


Self defense overview

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