Warm up
3 rounds
:25 side lunges
:25 toe walk
3 rounds
:25 good mornings
:25 heel walk
3 rounds
:25 spider man lunges
:25 cobra & downward dog stretch
3 rounds
:25 squat to hip rotation
:25 high plank
250 m row
Workout
4 rounds
- 15 abductions (lateral band walk)
- 15 db stiff leg (light to moderate)
4 rounds
- 15 seated row
- 15 heel elevated squat pulse
- 15 calf raise
4 rounds
- 15 lat pull down
- 15 heel elevated squat w/db in each arm
- 15 plate calf raise pulse
4 rounds
- 12 single arm staggered stiff leg deadlifts (each side)
- 12 heel elevated goblet squats
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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