Barbarians at the Gate! Chest, tris, abs(wk4 #1)

Warm up

3 rounds

5 pvc shoulder pass throughs

10 band pull aparts

3 rounds

12 pvc wide arm behind the head shoulder press

12 banded chest flys

3 rounds

:25 inchworm

:25 superman

3 rounds

:25 t bar push up 

:25 windmill (alternating toe touch from back)

3 rounds

:25 chest flys

:25 leg lifts on bench

Workout

5 rounds

12 incline bench press (moderate light to moderate weight)

50 bicycles

:30 rest

5 rounds

5 bench press from the floor (heavy)

25 m sled push (sprint)

25 m sled pull

5 rounds

12 dips (roman chair or box)

12 tricep kick backs (very very light)

:60 rest

5 rounds

20 tricep pushdowns

20 tricycles

:30 rest

5 rounds

20 overhead tricep extensions

10 side sit ups (total)

:30 rest

5 rounds

12 hex press on bench

20 leg lifts (knees bent variation)

:30 rest

Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)

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Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

Sample of Simulated attack

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