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

Self Defense Overview

Safety Products

Advocare Products (Spark, aminos, etc…)

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