Warm up
3 rounds
:25 lateral band walk
:25 good mornings
3 rounds
:25 Spider-Man lunge
:25 straight arm lat pull-down
3 Rounds
:25 bird dog
:25 plank
3 rounds
:25 glute bridge
:25 windmill
250 m row
Workout
4 * 15 seated row (:90 rest)
1 * 80 m sled pull
4 * 12 lat pull-down (:90 rest)
2 * 40 m explosive sled row
4 * 20 db lunge (moderate to heavy)
4 * 20 m lunging sled push
4 * 10 db lateral lunge
4 * 20 m lateral sled pull
1000 m row
Self defense: real world tactics. Focuses on things you can do against someone bigger, stronger, and more aggressive. Book a self defense class by emailing ajtuckersd@gmail.com or text 817-774-6552
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