'Back & Abs' (wk 10 #3)

Warm up

3 rounds

10 straight arm lat pulldown (light)

20s plank

10 Sea Turtles

3 rounds

10 DB Lat pullover

20s side plank

10 supermans

3 rounds

10 Deadlifts (115/75)(95/65)

20 leg lifts

10 Weighted Bird Dog (light weight 10 each side)

Strength

7 rounds

10 Deadlifts (225/185)(185/135)(135/95)

10 Stability Ball Side Plank Advanced Progressions 

5 Rounds

12 Lying T-Bar Row

12 Swiss Ball Pikes 

5 rounds

15 Hammer Strength Lat Pull Down

15 Butterfly Crunches 

5 rounds

12 1-arm DB Bentover Row

12 DB side bends

Conditioning

5 Rounds

50 m sled pull

150 m back pedal

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