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  • gamefaceent212

‘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




Check out Advocare for Supplements -


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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