Warm Up
3 rounds
10 m side lunge
10 m duck walk
10 m toe walk
3 rounds
4 inchworms
4 spiderman lunge
8 soldier kicks
3 rounds
20 DB press from the floor (light weight)
50 m sled push (light weight)
4 rounds
20 DB hex press from floor (light weight)
20 m sled rope pull (light weight)
Workout
5 rounds
12 Bench Press (moderate weight)
12 T bar row
:60 rest
3 rounds
:30 side plank (each side)
5 rounds
12 DB Bench Press (moderate/heavy)
12 Close arm lat pull down (moderate/heavy)
:60 rest
3 rounds
15 side sit ups (each side)
3 rounds
12 tricep pushdowns
12 push ups
12 bicep curls
1-5 pull ups
:60 rest
Conditioning
3 rounds
20 m sled push (heavy)
20 m sled rope pull (heavy)
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
Check out the SABRE brand for safety products - https://www.sabrered.com/?afmc=AJTUCKER&utm_campaign=AJTUCKER&utm_source=leaddyno&utm_medium=affiliate
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