10:00 bike(available cardio machine)
Workout
5 rounds
12 Leg Curls
12 DB stiff leg deadlifts (very light)
5 rounds
12 DB Sumo Squats
12 Froggers
5 rounds
12 lateral step ups on each side
12 box jumps (forward steps ups as modification)
4 rounds
10 leg extensions
10 DB Goblet Squats
10 DB Stiff leg deadlifts (1 dumbbell)
20 Leg lifts
4 rounds
15 sled push w/ lunge (right leg only)
15 sled push w/ lunge (left leg only)
10 fire hydrants (each side)
Sample of Simulated attack - https://youtu.be/gLbpAHZ0CpE?si=T0z38B7tqHBhxhBd
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