Whole Lotta Tabata (wk 5 #3)

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

8 rounds

:20 seated row

:10 rest

8 rounds

:20 bicycle

:10 rest

8 rounds

:20 lat pulldown

:10 rest

8 rounds

:20 tricycles

:10 rest

8 rounds

:20 barbell deadlifts (light to moderate weight)

:10 rest

8 rounds

:20 ab roller

:10 rest

8 rounds

:20 wide arm seated row

:10 rest

8 rounds

:20 static pullover with flutter kick

:10 rest

Conditioning (optional)

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

Services

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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