August 1, 2023
general warmup (15 minutes) figure 8’s to hold x 30 reps standing Russian flys x 5 reps BTN stretch x 90 seconds x 1/1 1 hand […]
July 30, 2023
general warmup (15 minutes) windshield wiper lateral lunges x 20 reps walking 2 hand front swings x 50 reps seated 1 hand lateral pullovers x 15/15 […]
July 27, 2023
general warmup (15 minutes) windshield wiper squats x 20 reps long cycle front lunges x 20 reps kneeling Ahrens press x 15 reps specific warmup (5 […]
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May 17, 2019
general warm up (10 minutes) double club side swings x 40 reps 2 hand front swings x 30 reps BTN stretch x 60 seconds x 1/1/1/1 […]
May 15, 2019
general warm up (10 minutes) 2 hand side swings x 30 reps cross body mace swings x 10/10 reps 2 hand standing figure 8’s x20 reps […]
May 14, 2019
https://m.facebook.com/story.php?story_fbid=10213342629710449&id=1539592111&sfnsn=mo
May 11, 2019
Challenge #2 Mace Launch from dead start into single 360 mace swing repeater Perform for 3:00 Repeating :30 Left :30 Right :30 Left :30 Right :30 […]
May 9, 2019
General warm up (10 minutes) Americanas x 40 reps 1 hand halos x 12/12 reps BTN stretch x 60 seconds x 1/1/1/1 Specific warm up (5 […]
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