‘Royal Flush’

Workout - exhaust one area of the body then move on to the next.

3 rounds

:25 shoulder pass throughs

:25 super man w/pvc pipe

3 rounds

:25 bird dogs

:25 db bent over row (light)

5 rounds

:35 lat pull-down

:25 rest

4 rounds

:35 Seated row

:25 rest

3 rounds

:35 db bicep curls

:25 rest

5 rounds

:35 db incline bench

:25 rest

4 rounds

:35 db flat bench neutral grip

:25 rest

3 rounds

:35 db tricep skull crusher

:25 rest

5 rounds

:25 cable tricep push down

:25 bicep hammer curl

(No rest)

Products & Services

Free Online Self Defense Course 

Sample of Simulated attack 

Check out the SABRE brand for safety products

Check out Advocare for Supplements