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  • gamefaceent212

‘The LaTte’ (wk 13 #1)

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





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