"Horse Shoes and Conditioning"

Warm up

1:00 underhand row or ski (light intensity)

3 rounds

10 m toe walks

10 m duck walks

1:00 underhand row or ski (bike, treadmill variation moderate intensity)

3 rounds

10 tricep pushdowns (very light)

10 m soldier kicks

1:00 underhand row or ski (bike, treadmill variation moderate intensity)

3 rounds

5 close arm push ups

12 supermans

1:00 underhand row or ski (bike, treadmill variation high intensity)

3 rounds

15 db tricep extensions lying down (light)

25 m backwards bear crawl (:45 high plank/ variation)

Workout

3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)

5 rounds

12 cable overhead tricep extension

12 hand release push ups

3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)

4 rounds

12 DB kickbacks

12 db incline bench press w/ neutral grip

3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)

4 rounds

:25 cable tricep push downs (4-count)

:25 bicep curls

:25 rest

3:00 underhand row or ski (bike, treadmill variation moderate to high intensity)

Self Defense Online mini course!