Cardiac Attest (wk 6 #2)

warm up

3 rounds

:25 duck walks

:25 toe walks

3 rounds

:25 frankensteins

:25 bodyweight lunges

3 rounds

:25 alternating db press (very light)

:25 alternating db bentover row (very light)

3 rounds

:25 glute bridge on bench

:25 good mornings

4 rounds (2 on each side)

25 m lateral sled pull

Workout - you will be working in stations. You will do 1 :20 drop set, then move on to the next station. You may want to set your timer to :21 or :22 seconds so you can have enough time to quickly transition to the next station. You will need access to the cable machines

5 rounds

1 drop set

:20 bicep curl (heavy)

:20 bicep curl (moderate)

:20 bicep curl (light)

then move to next drop set

1 drop set

:20 tricep pushdown (heavy)

:20 tricep pushdown (moderate)

:20 tricep pushdown (light)

then move to next drop set

1 drop set

:20 kb swing (overhead)

:20 kb swing (moderate)

:20 kb squat to upright row

then move to next drop set

1 drop set

:20 leg lift w/ static pullover

:20 leg lift w/ db hold at 90 degrees

:20 flutter kicks w/ no weight

then move to next drop set

1 drop set

:20 1 arm db row (forearm on thigh)

:20 1 arm db row (forearm on thigh/opposite arm)

:20 db row both arms (very very light weight)

then do a 50 m sled push. after the sled push repeat the circuit

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.

Sample of Simulated attack

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