Front to Back Attack (wk 9 #2)

Warm up

3 rounds

:25 alternating wall chest stretch

:25 band pull apart (light resistance)

3 rounds

:25 db pull over from floor

:25 inch worms

3 rounds

:25 chest flys from bench

:25 lat pulldowns (light to very light)

250 row

Workout

4 rounds

:30 db nuetral grip bench press (pause at the top)

:15 rest

:30 bar hang

:15 rest

1:00 tricycles

4 rounds

:30 db incline bench press (slow on the way down, fast on the way up)

:15 rest

:30 lat pulldowns (slow on the way up, fast on the way down)

:15 rest

1:00 bicycles

4 rounds

:30 bosu ball push up

:15 rest

:30 bosu ball db pull over (moderate to heavy weight)

:15 rest

1:00 alternating side plank

4 rounds

:30 bosu ball db chest fly

:15 rest

:30 bosu ball superman hold

:15 rest

1:00 leg lifts

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