Constant Motion (Day 3)

Warm up

3 rounds

25 m toe walk

25 m duck walk

3 rounds

10 m side lunges

10 m soldier kicks

3 rounds

25 m sled push

25 m butt kick

25 m high knees

Workout

30:00 Amrap (minimal rest) (do prescribed rounds then move on to next, put on repeat

3 rounds

50 diagonal rope slams

10 burpees

10 butterfly sit up

Then do

3 rounds

12 hammer curls

50 m sled pull

12 staggered push ups

Then do

3 rounds

25 m bear crawl

25 m backward bear crawl

50 glute bridges (from floor)

Repeat for the remainder of the 30:00

Online Self Defense Overview