Warm up
3 rounds
:25 pvc passes
:25 good mornings
3 rounds
:25 band pull apart
:25 inchworms
3 rounds
:25 push up on bench
:25 db skull crusher (very light)
3 rounds
:25 db hammer curls (very light)
:25 plank
Workout
5 rounds
12 db bent over flys (light)
12 seated rows
5 rounds
12 straight arm lat pull-down
12 lat pull-down
5 rounds
12 high plank crossover knee to elbow
12 barbell bench press
5 rounds
12 db overhead tricep extensions
12 db hex press
5 rounds
25 m sled pull
12 Close arm push ups
Products & Services:
Self Defense Seminar - contact us at 817-774-6552 to book a self defense seminar
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