December 20, 2025
general warmup (15 minutes) figure 8’s to hold x 30 reps standing figure 8’s x 30 reps Americanas x 30 reps BTN stretch x 90 seconds […]
December 18, 2025
general warmup (15 minutes) long cycles x 35 reps double club flys x 22 reps seated 2 hand twists x 32 reps specific warmup (5 minutes) […]
December 16, 2025
general warmup (15 minutes) walking 2 hand front swings x 50 feet barbarian knee walkups x 15 reps BTN stretch x 60 seconds x 1/1 archer […]
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April 21, 2023
general warmup (15 minutes) Americanas x 50 reps 2 hand front raise lunges x 20 reps BTN stretch x 60 seconds x 1/1 sliders x 15/15 […]
April 14, 2023
general warmup (15 minutes) Americanas x 40 reps Long cycles x 30 reps barbarian rear lunges x 20 reps seated flys x 20 reps specific warmup […]
April 8, 2023
general warmup (15 minutes) 2 hand side swings x 50 reps windshield wiper lateral lunges x 25 reps alternating front swings x 50 reps seated Russian […]
April 7, 2023
general warmup (15 minutes) grave diggers x 20/20 reps crucifix knee walkups x 20 reps alternating 1 hand front cleans x 15 reps BTN stretch x […]
April 5, 2023
general warmup (15 minutes) star complex x 2 windshield wiper squats x 20 reps walking 2 hand front swings x 40 reps seated 1 hand side […]
April 2, 2023
general warmup (15 minutes) long cycles x 40 reps barbarian rear lunges x 20 reps barbarian lateral lunges x 20 reps BTN stretch x 60 seconds […]