We had 10 PAX show up for Bulldog. Prior to the main workout, we went through an ab circuit. I brought the tabata timer back out to keep pace. Each round had 4 exercises, each exercise was performed for 1 minute with no rest time in the round. We completed 5 rounds with 45 seconds rest in between.
Each exercise has “Prisoner” in front of it as the exercise has to be performed with your hands clasped behind your head.
- Prisoner Squats – Bodyweight squats
- Prisoner Lunges – Bodyweight lunges in place or walking
- Prisoner Ninja Jumps – Hands behind your head, sit down on your knees and explode up into a squat position, some PAX modified this and did a different explosive movement. Jump squats, etc.
- Prisoner Skier Hops – Skiing motion from side to side
Thanks for the opportunity to lead!