Warm up
3 rounds
:25 straight arm lat pulldown (very light weight)
:25 db front raises (very light)
3 rounds
:25 shoulder passes with pvc pipe
:25 superman with pvc pipe
3 rounds
:25 db lat pullover on bench
:25 sea turtles
3 rounds
:25 lat pulldown static hold (hod at the halfway point of the lift)
:25 db should press (very light)
Workout
8 rounds
:20 seated row
:10 rest
8 rounds
:20 bicycle
:10 rest
8 rounds
:20 lat pulldown
:10 rest
8 rounds
:20 tricycles
:10 rest
8 rounds
:20 barbell deadlifts (light to moderate weight)
:10 rest
8 rounds
:20 ab roller
:10 rest
8 rounds
:20 wide arm seated row
:10 rest
8 rounds
:20 static pullover with flutter kick
:10 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.
Check out the SABRE brand for safety products
Check out Advocare for Supplements
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