‘The Pump Chaser’ back and bis

warm up

3 rounds

:25 straight arm lat pull-down (light)

:25 pvc pipe shoulder passes

3 rounds

:25 Supermans

:25 bird dogs

3 rounds 

:25 db bent over row

:25 half plank

3 rounds

:25 hallow body holds

:25 bar hangs

Workout

4 rounds

:25 lat pull downs (heavy)

:25 lat pull downs (light)

:50 rest

4 rounds

:25 seated rows (heavy)

:25 seated rows (light)

:50 rest

4 rounds

:25 t-bar rows (heavy)

:25 underhand db rows (light)

:50 rest

4 rounds

:25 bar bicep curls (heavy)

:25 db hammer curls (light)

:50 rest

4 rounds

:25 cable bicep curls w/rope (heavy)

:25 cable bicep curls w/rope (light)

:50 rest

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 -

https://www.advocare.com/home/?D=08092107

#selfdefense #ajtuckersd

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