Amrap^3 (wk 9 #1)

Warm up

3 rounds

:25 shoulder pass

:25 good morning

3 rounds

:25 side lunges

:25 inch worms

3 rounds

:25 spiderman lunge

:25 sea turtles

250 row

Workout

12:00 amrap

10 deadlifts (moderate to light weight)

10 box jump (8 step ups variation)

10 db shoulder press (light to very light)

3:00 rest

12:00 amrap

12 barbell bent over row (moderate to light weight)

12 rear foot elevated lunge (body weight only)

12 rear foot elevated lunge

3:00 rest

12:00 amrap

14 barbell floor wipers (light to moderate weight)

14 squats (bodyweight only)

14 db bicep curls

Products and Services

Free Online Self Defense Course 

Sample of Simulated attack 

Check out the SABRE brand for safety products

Check out Advocare for Supplements