Warm up
3 rounds
5 shoulder passes + 10 good mornings (pvc pipe)
3 rounds
12 DB stiff leg deadlifts (light weight) + 8 straight arm lat pulldowns
3 rounds
10 DB stiff leg deadlifts (moderate weight) + 8 supine straight arm lat pulldowns
Strength
Deadlifts
3*12 (start light & work up to moderate weight)
3*6 (moderate to moderate heavy weight)
Bent Over DB rows
4*10-12 (moderate to moderate heave weight)
5 Rounds Superset
12 Lat Pulldowns + 15 Seated Rows
Then take a :90 rest
Hammer Strength Lat Pulldown
4*8 (moderate heavy)
Barbell or Bar bicep curls
4*10-12 (moderate heavy)
Incline Bench Bicep Curls
3*12 (light moderate weight)
Conditioning
3 rounds
2:00 Row (max distance + :90 rest)
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
Free Online Self Defense Course - https://youtube.com/@gameface212?si=JAO0KEAVA8BvWi5R
Sample of Simulated attack - https://youtu.be/gLbpAHZ0CpE?si=T0z38B7tqHBhxhBd
Check out the SABRE brand for safety products - https://www.sabrered.com/?afmc=AJTUCKER&utm_campaign=AJTUCKER&utm_source=leaddyno&utm_medium=affiliate
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Book a Self Defense Live or Virtual by Emailing ajtuckersd@gmail.com
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