Warm up
5 rounds
10 straight arm lat pull downs (light/warm up weight )
4 shoulder pass throughs with pvc pipe
10 superman
5 rounds
10 DB lat pullover (light/moderate weight)
4 around the world shoulder passthrough (2 on each side)
10 alternating superman
Workout
5 rounds
5-10 reps pull ups (assisted pull up as variation)
:90 rest
5 rounds
12 barbell bent over rows
12 ab rolls
5 rounds
15 1-arm db bent over row (knee on bench)
15 1-arm db bent over row (knee on bench)
:60 rest
5 rounds
12 lat pulldowns
15 seated rows
2:00 rest
5 rounds
12 underhand lat pulldown
15 leg lifts
OPTIONAL
5:00 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
Free Online Self Defense Course - https://youtube.com/@gameface212?si=JAO0KEAVA8BvWi5R
Sample of Simulated attack - https://youtu.be/gLbpAHZ0CpE?si=T0z38B7tqHBhxhBd
Check out the SABRE brand for safety products - https://www.sabrered.com/?afmc=AJTUCKER&utm_campaign=AJTUCKER&utm_source=leaddyno&utm_medium=affiliate
Check out Advocare for Supplements -