Warm up
3 rounds
:25 bird dog
:25 plank
3 rounds
:25 roll & reach
:25 pvc pipe good mornings
3 rounds
:25 lateral band walk
:25 inchworm
Workout
3 rounds
:30 goblet squat hold
:30 goblet squat
:30 bodyweight lunge
:30 rest
3 rounds
:30 half push up hold
:30 push ups
:30 db bicep curls
:30 rest
3 rounds
:30 lat pull-down hold
:30 lat pull-down
:30 db shoulder press (light)
:30 rest
3 rounds
:30 1 arm db lateral step up (right leg only)
:30 1 arm db lateral step up (left leg only)
:30 db walking lunge
:30 rest
3 rounds
:30 db squat to press (light)
:30 mountain climber
:30 bicycle
:30 rest
Products & Services:
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
Online Nutrition Coaching - fill out application for a free assessment
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