DEFENSIVE CORE

19 rounds 1 set 9 min total corestrikemethod

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Ready

00:45

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Rounds

1 SLIP>SLIP>ROLL>ROLL 00:45
2 KNEE RAISE TO CHAMBER 00:45
3 ALT. REV LUNGE TO KNEE DRIVE 00:45
4 ADD FRONT KICK 00:45
5 SPLIT STANCE SLIPS (L) 00:30
6 SPLIT STANCE SLIPS (R) 00:30
7 ADD JAB CROSS (L) 00:30
8 ADD JAB CROSS (R) 00:30
9 REST (ROLL FRONT KNEES COMING UP) 00:20
10 ROLL FRONT KNEE>ROLL BACK KNEE 00:45
11 CHAMBER > LATERAL LEG EXT (R) 00:30
12 CHAMBER > LATERAL LEG EXT (L) 00:30
13 REV.LUNGE>SLIPS>KNEE DRIVE>EXT (R) 00:30
14 REV.LUNGE>SLIPS>KNEE DRIVE>EXT (L) 00:30
15 PLANK>JAB CROSS 00:30
16 QUAD. HIP CIRCLES (R) 00:20
17 QUAD. HIP CIRCLES (L) 00:20
18 QUAD. KICK BACK (R) 00:20
19 QUAD. KICK BACK (L) 00:20

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