Warm up
2:30 Amrap
5 shoulder pass throughs w/ pvc pipe
10 wide grip behind the head press w/ pvc pipe
10 arm circles (no pvc pipe)
2:30 Amrap
1 inch worm w/push up
10 shoulder taps
10s childs pose
2:30 Amrap
100 m row
10 shoulder press (very light)
10 bicep curls (very light)
Workout
7:00 Amrap (write down how many rounds you do)
12 push up
12 half sumo squat into a high pull
12 leg lift
3:00 rest
7:00 Amrap (write down how many rounds you do)
12 push press
12 bent over row
12 tricycle
3:00 rest
7:00 Amrap (write down how many rounds you do)
12 hammer curl w/ static quarter squat
12 underhand bent over row (bend over at a 45 degree angle)
12 tricycle
3:00 rest
7:00 conditioning of your choice
Bike, run, row, ski
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
Check out Advocare for Supplements -
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