All in a Days Work (Day 2)

Warm up

3 rounds

:20 good mornings

:20 shoulder passes w/pvc pipe

3 rounds

:20 lunge w/twist

:20 inchworms

3 rounds

:20 glute bridge from floor

:20 windmill from floor

3 rounds

:20 push up from knees

:20 bird dogs

250 row or ski

Workout

4 rounds

:30 five skaters + two burpees

:30 sled pull

:30 25 m shuffle + 25 m Carioca

4 rounds

:30 dumbbell burpee (db squat variation)

:30 push up

:30 broad jump (lunge variation)

4 rounds

:30 five squat pulse + two back lunges

:30 sled push

:30 back pedal (jog or walk variation)

4 rounds

:30 alternating db clean + squat to press

:30 froggers

:30 butt kicks (moving)

Self defense overview

Exercise Library