Warm up
6 rounds
:13 bird dog
:13 superman
6 rounds
:13 1 inchworm + 1 superman
:13 plank
6 rounds
:13 alternating shoulder press (light)
:13 db bicep curls (light)
6 rounds
:13 push up
:13 sea turtles
6 rounds
:13 bench from floor
:13 leg lifts
workout
13 rounds
:13 incline bench press
:13 rest
13 rounds
:13 stiff leg to upright row (moderate to light)
:13 rest
13 rounds
:13 db push press (moderate to light)
:13 rest
13 rounds
:13 weight ab twist feet off the floor (8-15 lbs)
:13 rest
13 rounds
:13 push up w/shoulder tap (slow pace)
:13 rest
13 rounds
:13 assault bike
:13 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
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