‘The LaTte’ (wk 13 #1)

Warm up

5 rounds

10 straight arm lat pull downs (light/warm up weight )

4 shoulder pass throughs with pvc pipe

10 superman

5 rounds

10 DB lat pullover (light/moderate weight)

4 around the world shoulder passthrough (2 on each side)

10 alternating superman

Workout

5 rounds

5-10 reps pull ups (assisted pull up as variation)

:90 rest

5 rounds

12 barbell bent over rows

12 ab rolls

5 rounds

15 1-arm db bent over row (knee on bench)

15 1-arm db bent over row (knee on bench)

:60 rest

5 rounds

12 lat pulldowns

15 seated rows

2:00 rest

5 rounds

12 underhand lat pulldown

15 leg lifts

OPTIONAL

5:00 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

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 -

https://www.advocare.com/home/?D=08092107

#selfdefense #ajtuckersd