“What Goes up Must Come Down”

Warm up

3 rounds

5 shoulder passes

10 pvc pipe good mornings 

250 m row or 200 m ski (light intensity)

3 rounds

3 inchworm w/push up

10 squat to knee rotation

250 m row or 200 m ski (moderate intensity)

3 rounds 

40 mountain climbers

40 bicycles 

250 m row or 200 m ski (high intensity)

Workout

Do each exercise for :10s, add 20s to more times.

Round 1 - 10s on 10s rest

Round 2 - 30s on 10s rest 

Round 3 - 50s on 10s rest 

Round 4 - 30s on 10s rest 

Round 5 - 10a on 10s rest 

Do prescribed times of each round then move on to the next. Do each exercise with 10s rest in between

***take KB + DB + bench near cable machine***

1. Kb high plank hold

2. Kb Sumo squat to high pull(use db as variation)

3. Kb Double Snatch w/ forward lunge (use db as variation)

4. Cable tricep push down

5. Push up (hands on bench)

6. Db bench press 

7. 1 arm row knee on bench

8. 1 arm row knee on bench

9. Cable diagonal wood chopper

10. Cable diagonal wood chopper

Self defense overview

Exercise library