32 Minutes of Elevation (day 1)

Warm up

3 rounds

:25 good mornings

:25 squat to knee rotations

3 rounds

:25 bird dogs

:25 planks

2 rounds

50 alternating rope slams (moderate intensity)

10 stiff leg deadlifts

10 calories row or ski

50 m med ball bear hug carry

Workout

Do 4 sets of 20s of work and 10s of rest for 8 exercises, then do 2 rounds of 40s of work and 20s of work of the same exercises. This totals out to 32:00 of work preceded by a short warm up.

4 rounds

:20 alternating rope slam w/ squat hold

:10 rest

4 rounds

:20 double rope slams

:10 rest

4 rounds

:20 db squat to press

:10 rest

4 rounds

:20 db squat to upright row

:10 rest

4 rounds

:20 row

:10 rest

4 rounds

:20 underhand row

:10 rest

4 rounds

:20 med ball slams

:10 rest

4 rounds

:20 med ball squat and toss

:10 rest

2 rounds

:40 alternating rope slam w/ squat hold

:20 rest

:40 double rope slams

:20 rest

:40 db squat to press

:20 rest

:40 db squat to upright row

:20 rest

:40 row (max distance)

:20 rest

:40 underhand row

:20 rest

:40 med ball slams

:20 rest

:40 med ball squat and toss

:20 rest

Self defense overview

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