Warm up
3 roundsÂ
12 straight arm lat pull downs (light)
12 upright db row (very very light)
3 roundsÂ
12 db lat pull overs (laying on bench)
12 leg lifts on bench
3 rounds
:25 sea turtlesÂ
:25 bird dogÂ
3 rounds
:25 super man
:25 bicep curls from knees (light)
3 rounds
:25 lat pulldowns (light)
:25 high plank
:25 rest
Workout
4 roundsÂ
:30 lat pulldowns (moderate to moderate heavy)
:90 rest
4 rounds
:30 lat pullover with dumbbell (moderate to moderate heavy)
:90 rest
4 roundsÂ
:30 seated rows (moderate to moderate heavy)
:90 rest
4 rounds
:25 db bent over row knee on bench
:10 rest
:25 db bent over row knee on bench
:60 rest
4 rounds
:30 barbell bicep curls
:30 rest
Conditioning (optional)
10:00 cardio (your choice/ walk, run, row, bike)
Gameface blog
Products & Services:
Self Defense Seminar - contact us at 817-774-6552 to book a self defense seminar