Warm up
3 rounds
5 pvc shoulder pass throughs
3 rounds
12 pvc wide arm behind the head shoulder press
3 rounds
:25 inchworm
:25 superman
3 rounds
:25 t bar push up
:25 windmill (alternating toe touch from back)
3 rounds
:25 incline bench (light weight)
:25 bird dog
Workout
4 rounds
:25 db incline bench (moderate to moderate/heavy weight)
:50 rest
4 rounds
:25 neutral grip db flat bench press (moderate weight)
:50 rest
4 rounds
:25 dips on box (or roman chair) (variation, bend knees)
:50 rest
4 rounds
:25 max reps push ups
:50 rest
4 rounds
:25 db chest flys on flat bench
:50 rest
4 rounds
:25 skull crusher with barbell (35 or 45 lb bar, add weight as needed/ db as variation)
:50 rest
4 rounds
:25 cable tricep push down
:50 rest
4 rounds
:25 cable overhead tricep extension
:50 rest
4 rounds
:25 db crossover tricep extension
:25 db crossover tricep extension
:25 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Services
Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
Cost: $30 per hour
Duration: 2-4 hour sessions
Times: Every 3rd Sunday of the month
I also do private group
Samples:
Simulated attacks - keep in mind that I do not start at this pace!!
Combat conditioning: full body workout that focuses on a combat style workout using boxing, knee strikes and elbows!
Cost: $15 per session drop in rate
Duration: 45 minutes
Times: Tuesdays & Thursdays 9:00 am
Wednesdays 4:30 am
Samples:
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