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Lucky 13 (wk 8 #2)



Warm up

6 rounds

:13 bird dog

:13 superman


6 rounds

:13 1 inchworm + 1 superman

:13 plank


6 rounds

:13 alternating shoulder press (light)

:13 db bicep curls (light)


6 rounds

:13 push up

:13 sea turtles


6 rounds

:13 bench from floor

:13 leg lifts


workout

13 rounds

:13 incline bench press

:13 rest


13 rounds

:13 stiff leg to upright row (moderate to light)

:13 rest


13 rounds

:13 db push press (moderate to light)

:13 rest


13 rounds

:13 weight ab twist feet off the floor (8-15 lbs)

:13 rest


13 rounds

:13 push up w/shoulder tap (slow pace)

:13 rest


13 rounds

:13 assault bike

:13 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







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