Topside Workout

Warm up

3 rounds

:25 bands pull aparts

:25 bird dogs

3 rounds

:25 inch worm

:25 dead bugs

3 rounds

:25 sea turtles

:25 cobra & downward dog stretch

3 rounds

:25 arm circles

:25 kneeling push ups

250 m row

Workout

4 rounds

- 12 chest flys

- 12 nuetral grip db bench press

4 rounds

- 15 cable tricep push down

- 15 db bench press

- 15 db bicep curls

4 rounds

- 15 oh cable tricep extension

- 15 db incline bench press

- 15 db hammer curls

4 rounds

- 12 singe arm db press(each side)

- 12 shoulder taps (each side)

1000 m 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 

Sample of Simulated attack 

Check out the SABRE brand for safety products

Check out Advocare for Supplements