Avalanche

Warm up

3 rounds

10 m duck walk

10 m toe walk

10 m soldier kick

3 rounds

4 spiderman lunge

20 glute bridge from the floor

4 inchworms

3 rounds

12 DB squats (light weight)

12 Alternating DB press (light weight)

12 lunges

Workout

5 rounds

12 Hex Deadlifts

12 DB Hex press

24 lunges (bodyweight only)

1 * 100 m sled push (moderate weight)

4 rounds

12 t bar rows

12 hand release push ups

1 * 100 m sled push

4 rounds

12 lat pulldowns

12 db shoulder press

1 * 100 m sled push

Self Defense Online Course