Warm up 3 rounds 3 inchworms + 10 bird dogs 3 rounds 12 DB bench press (light weight) + 8 Seated sips (knees bent) 3 rounds 10 DB Bench Press (light/moderate weight) + 8 DB flys Strength Barbell Bench Press 3*12 (start light & work up to moderate weight) 3*6 (moderate to moderate heavy weight) Include DB Bench Press 4*10-12 (moderate to moderate heave weight) 5 Rounds Superset 8 DB chest flys+ 15 DB Bench press Then take a :90 rest Chest press machine 4*10 (moderate) Barbell skull crushers 4*10-12 (light/moderate) Rope tricep pushdowns 4*12 (lmoderate) Conditioning 3 rounds 2:00 assault bike(max distance + :90 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
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Book a Self Defense Live or Virtual by Emailing ajtuckersd@gmail.com
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