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10 Piece Nugget (push/pull)

Warm up

3 rounds

250 m row

7 inch worms

20 Supermans


Workout - Do 5 sets of :30 of work and :30 of rest on each station before moving to the next


  1. weighted push up (plate on back)

  2. Tricep push downs/bicep curls (super set)

  3. Dips (Roman chair)

  4. Inverted row

  5. Seated neutral grip shoulder press

  6. Lat pull-down

  7. Seated Row

  8. Halos

  9. Over Head Tricep extensions (cable)

  10. Hammer curls


Products & Services:

Self Defense Seminar - contact us at 817-774-6552 to book a self defense seminar






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