"Pyramid UP!"

note: alternate between two exercises starting with the lowest number, and work your way up to the highest.

For example: 1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each) means to do 1 push up and 1 squat, then do 2 push ups and 2 squats, then do 3 and 3, all the way up to 10

Warm Up

250 m row

1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- stiff leg dead lift

- tricep pushdown

250 m row

1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- back step lunge (hard count)

- neutral grip shoulder press

250 m row

1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- hex press

- v-up on bench press

Workout

100 m Sled pull

1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- inverted rows

- barbell squat to press (95/65)(75/45)

100 m Sled pull

1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- HR Push ups

- DB bicep curls

100 m Sled pull

1, 2, 3, 4, 5, 5, 6, 7, 8, 9, 10 (reps of each)

- goblet squats

- hammer strength lat pulldown

Self Defense Course