August 25, 2026
general warmup (15 minutes) windshield wiper lateral lunges x 24 reps Americanas x 20 reps horizontal mace strikes x 12/12 reps BTN stretch x 90 seconds […]
August 23, 2026
general warmup (15 minutes) standing 2 hand figure 8’s x 30 reps alternating front swings x 50 reps paddling x 20/20 reps BTN stretch x 60 […]
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August 6, 2026
general warmup (15 minutes) figure 8’s to ho;d x 30 reps double club lateral lunge flys x 20 reps BTN stretch x 90 seconds x 1/1 […]
August 2, 2026
general warmup (15 minutes) star complex x 2 barbarian squats x 15 reps long cycle front lunges x 20 reps specific warmup (5 minutes) 1 hand […]
July 28, 2026
general warmup (15 minutes) standing 2 hand figure 8’s x 30 reps mace front swing & catch x 15/15 reps barbarian knee walkups x 15 reps […]
July 26, 2026
general warmup (15 minutes) paddling x 15/15 reps Donnie G’s x 15/15 reps 2 hand front pullover lunges x 24 reps seated double club lateral pullovers […]
April 14, 2026
General warmup (15 minutes) Cross body swings x 15/15 reps Long cycle front lunges x 10/10 reps Gama casts x 12/12 reps 1/2 kneeling wide stance […]
March 19, 2026
general warmup (15 minutes) 2 hand walking front swings x 75 feet 2 hand pause side cleans x 30 reps crucifix split squats x 12/12 reps […]