Warm up
3 rounds
:25 straight arm lat pulldown (very light weight)
:25 db front raises (very light)
3 rounds
:25 shoulder passes with pvc pipe
:25 superman with pvc pipe
3 rounds
:25 db lat pullover on bench
:25 sea turtles
3 rounds
:25 lat pulldown static hold (hod at the halfway point of the lift)
:25 db should press (very light)
Workout
5 rounds (drop set)
5 lat pulldowns (heavy to very heavy) + 10 lat pulldowns (light to moderate light)
:90 rest
:45 straight arm lat pulldown (moderate weight)
5 rounds (drop set)
5 DB bentover row (heavy to very heavy) + 10 db bentover row (moderate light to moderate) [[Each side]]
:60 rest
:45 straight arm lat pulldown (moderate weight)
5 rounds (drop set)
5 seated rows (heavy to very heavy) + 12 seated rows (light to moderate light)
:90 rest
:45 db lat pullover on bench (moderate weight)
5 rounds (drop set)
5 t bar row (heavy to very heavy) + 10 t bar row (light to moderate light)
:90 rest
:45 db lat pullover on bench (moderate weight)
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Services
Self defense:Â 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
