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  • gamefaceent212

The Hot 7 (Wk 8 #3)


3 rounds

:25 straight arm lat pull-down

:25 side lunge


3 rounds

:25 inchworm

:25 alternating hamstring scoops


3 rounds

:25 bird dogs

:25 sea turtles


3 rounds

:25 sled pull (light)

:25 Spider-Man lunge


4 rounds, 7 exercises, :60 work :30 rest

  • Seated row (light to moderate)

  • Froggers

  • Sled pull (moderate to heavy weight)

  • Plank crossovers

  • 5 db single leg bent over row (switch legs)

  • Windshield wipers

  • 5 db side lunges (switch legs/hands)


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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