Warm up
3 rounds
5 pvc shoulder pass throughs
3 rounds
12 pvc wide arm behind the head shoulder press
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
6 rounds
:25 neutral grip bench press
:35 rest
1:00 bicycles
6 rounds
:25 dips (once you go into muscle failure just hold the position at the top)
:35 rest
1:00 plank
6 rounds
:25 hex press
:35 rest
1:00 crunch with double knee in
6 rounds
:25 tricep pushdown
:35 rest
1:00 high plank on bosu ball
6 rounds
:25 overhead tricep pushdown
:35 rest
1:00 plank w/hip tap
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Services
Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.
Check out the SABRE brand for safety products
Check out Advocare for Supplements
