‘Royal Flush’ wk 2

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 underhand lat pull-down

:25 rest

4 rounds

:35 t bar row

:25 rest

3 rounds

:35 incline bench db bicep curls

:25 rest

5 rounds

:35 db flat bench

:25 rest

4 rounds

:35 db flat incline bench neutral grip

:25 rest

3 rounds

:35 overhead cable tricep extension

:25 rest

5 rounds

:25 cable tricep push down

:25 bicep 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