Valhalla (day 4)

Warm up

3 rounds

150 m row (or ski)

100 m light jog

50 glute bridges from the floor

3 rounds

25 m shuffle

25 m shuffle

50 m butt kick (light)

3 rounds

5 Spider-Man lunges

2 inch worm with push up

5 one squat + one Frankenstein

Workout

18:00 Amrap (log how many rounds you get)

20 box step ups

30 box tricep dips

400 m row (or 300 m ski)

5:00 rest

18:00 Amrap (log how many rounds you get)

10 calorie ski (assault bike variation)

20 rear foot elevated lunges (each side)

30 partial incline push ups (hands on box)

Self defense overview

Exercise library