Warm up
3 rounds
:25 shoulder passes
:25 good mornings {3:00}
3 rounds
:25 straight arm lat pull-down
:25 bent over flys (very light) {6:00}
3 rounds
:25 inchworms
:25 db stiff leg deadlift (light) {10:00}
3 rounds
:25 barbell deadlift (95/65)
:25 db bent over row {14:00}
Workout
5 rounds
:25 deadlift (185/135)(155/115) (135/95)
:65 rest {23:00}
(Heavier than last week)
5 rounds
:30 lat pull-down
:60 rest (heavier than last week)
{32:00}
5 rounds
:30 seated row
:60 rest (heavier than last week)
{41:00}
4 rounds
:20 1 arm db row knee on bench (each side)
:30 rest (after both doing each arm)
{47:00}
4 rounds
25 m sled pull
:30 rest
products & services
Basic Self Defense/ Simulated attacks: https://youtu.be/gLbpAHZ0CpE?si=cpzkanC-f1KNoHke
Facebook Page: facebook.com/AJselfdefense
IG: Ajtucker00
website: https://www.gamefaceent212.com/
Pepper Spray - https://www.amazon.com/dp/B000UVTDLG/ref=as_sl_pc_qf_sp_asin_til?tag=gameface2120b-20&linkCode=w00&l
Donate to the Channel = $AJTucker212
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