Warm up
3 rounds
5 pvc shoulder pass throughs
10 band pull aparts
3 rounds
12 pvc wide arm behind the head shoulder press
12 banded chest flys
3 rounds
:25 inchworm
:25 superman
3 rounds
:25 t bar push up
:25 windmill (alternating toe touch from back)
3 rounds
:25 chest flys
:25 leg lifts on bench
Workout
5 rounds
12 incline bench press (moderate light to moderate weight)
50 bicycles
:30 rest
5 rounds
5 bench press from the floor (heavy)
25 m sled push (sprint)
25 m sled pull
5 rounds
12 dips (roman chair or box)
12 tricep kick backs (very very light)
:60 rest
5 rounds
20 tricep pushdowns
20 tricycles
:30 rest
5 rounds
20 overhead tricep extensions
10 side sit ups (total)
:30 rest
5 rounds
12 hex press on bench
20 leg lifts (knees bent variation)
:30 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Products, Services & affiliate links
Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
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