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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October 29, 2023
general warmup (15 minutes) 2 hand front swings x 40 reps 2 hand side swings x 30 reps seated shielded front pullovers x 21 reps BTN […]
October 27, 2023
general warmup (15 minutes) Americanas x 30 reps inside mills x 15/15 reps shielded front pullovers x 21 reps crucifix knee walkups x 20 reps specific […]
October 15, 2023
general warmup (15 minutes) alternating front swings x 40 reps 1 hand side swings x 20/20 reps seated double club lateral pullovers x 15 reps BTN […]
September 24, 2023
general warmup (15 minutes) 1/2 kneeling alternating flys x 20 reps barbarian lateral lunges x 15 reps seated 2 hand halos x 15/15 reps supine mace […]
September 20, 2023
general warmup (15 minutes) kneeling alternating chest press x 20 reps double club front raise lunges x 20 reps seated 2 hand twists x 30 reps […]
September 13, 2023
general warmup (15 minutes) barbarian rear walking lunges x 30 reps Donnie G’s x 20/20 reps BTN stretch x 90 seconds x 1/1 launch 360’s x […]