Manasquan:  732-964-4343  |  Avon:  732-988-1555 [email protected]

Do 5 sets of 5 reps for each movement

Start with 5 minutes of getups, alternating hands with each rep.


Complete 5 sets of 5 reps in the following order of

  • Elevated, weighted split squats (racked, or suitcase)
  • One arm kettlebell clean and press
  • Renegade rows
  • Power wheel roll outs

Come join us this Saturday, November 7 from 10-12 for a FREE self-defense workshop with Robbie Smith, AKA, Stunt man Robbie.

Go here for more detail

Picture 153