warm up
3 rounds
:25 straight arm lat pull-down (light)
:25 pvc pipe shoulder passes
3 rounds
:25 Supermans
:25 bird dogs
3 rounds
:25 db bent over row
:25 half plank
3 rounds
:25 hallow body holds
:25 bar hangs
Workout
4 rounds
:25 lat pull downs (heavy)
:25 lat pull downs (light)
:50 rest
4 rounds
:25 seated rows (heavy)
:25 seated rows (light)
:50 rest
4 rounds
:25 t-bar rows (heavy)
:25 underhand db rows (light)
:50 rest
4 rounds
:25 bar bicep curls (heavy)
:25 db hammer curls (light)
:50 rest
4 rounds
:25 cable bicep curls w/rope (heavy)
:25 cable bicep curls w/rope (light)
:50 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
Check out Advocare for Supplements -
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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