Warm up
3 rounds
:25 bands pull aparts
:25 bird dogs
3 rounds
:25 inch worm
:25 dead bugs
3 rounds
:25 sea turtles
:25 cobra & downward dog stretch
3 rounds
:25 arm circles
:25 kneeling push ups
250 m row
Workout
4 rounds
- 12 chest flys
- 12 nuetral grip db bench press
4 rounds
- 15 cable tricep push down
- 15 db bench press
- 15 db bicep curls
4 rounds
- 15 oh cable tricep extension
- 15 db incline bench press
- 15 db hammer curls
4 rounds
- 12 singe arm db press(each side)
- 12 shoulder taps (each side)
1000 m 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
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