The Depleter (wk 5 #1)

Warm up

3 rounds

5 pvc shoulder pass throughs

10 band pull aparts

3 rounds

12 pvc wide arm behind the head shoulder press

12 banded chest flys

3 rounds

:25 inchworm

:25 superman

3 rounds

:25 t bar push up 

:25 windmill (alternating toe touch from back)

3 rounds

15 push ups

150 m row

Workout

4 rounds

:40 db push up w/ renegagde row

400 m row

4 rounds

:40 db hex press

40 m sled push

4 rounds

:40 db bench on bosu ball

:40 bosu ball plank

:40 rest

4 rounds

:40 db flys on bosu ball

:40 trx rows

:40 rest

4 rounds

:40 cable tricep push downs

200 m underhand row

4 rounds

:40 overhead tricep extensions

:40 barbell curls

:40 rest

Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)

Products, Services & affiliate links

Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive.

Sample of Simulated attack

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