Accelerator Workout

Warm up

3 rounds

:25 lateral band walk

:25 good mornings

3 rounds

:25 Spider-Man lunge

:25 straight arm lat pull-down

3 Rounds

:25 bird dog

:25 plank

3 rounds

:25 glute bridge

:25 windmill

250 m row

Workout

4 * 15 seated row (:90 rest)

1 * 80 m sled pull

4 * 12 lat pull-down (:90 rest)

2 * 40 m explosive sled row

4 * 20 db lunge (moderate to heavy)

4 * 20 m lunging sled push

4 * 10 db lateral lunge

4 * 20 m lateral sled pull

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

Free Online Self Defense Course

Sample of Simulated attack

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