‘Heart Rate Heaven’

Warm up

5 rounds

15 Leg curls (start light, increase weight in light increments)

15 good mornings (2 body weight, 3 light db stiff leg deadlifts)

5 rounds

15 calf raises against wall

2 inchworms

5 rounds

20 fire hydrants

20 belly blasters

3 rounds

20 lunges (hands behind head)

10 stiff leg deadlifts (moderate weight)

250 m row

Strength & Conditioning Blend

25 minute Amrap

500 m row (sub 2:00/sub 2:10)

20 DB squats (55/35) (35/20)

20 step ups

20 Bosu Ball Push ups

:30 Mytoatic Crunches

Self Defense Online Course