It’s Thursday. Let’s keep crushing the week.

Today I have an upper body workout for you guys. Slower pace, but a lot of strength and grip applications that have functional benefits to your grappling/martial arts.

Enjoy this.


Chest and Back:

Complete the following:

Break this down into as many sets as you need:

-200 Pushups
***50 close grip, 100 wide grip, 50 low grip
-100 KB deadlifts
-50 KB high pulls
-50 KB shoulder press (each arm)


Your chest, shoulders and back should get a nice pump. Give those legs a break today. I recommend at least 5 minutes of stretching your legs today too.

Stay strong, DMA!

Scott Dance
District Martial Arts