January 20, 2026
general warmup (15 minutes) walking 2 hand front swings x 50 feet side swings x 40 reps 1/2 kneeling wide stance Ahrens press x 8/8 reps […]
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February 28, 2025
general warmup (15 minutes) seated double club flys x 15 reps seated double club front pullovers x 15 reps double club walking horse stance x 50 […]
February 25, 2025
general warmup (15 minutes) barbarian front lunge & squat x 15 reps figure 8’s to hold x 30 reps standing figure 8’s x 30 reps alternating […]
February 21, 2025
general warmup (15 minutes) barbarian front walking lunges x 15 reps barbarian rear walking lunges x 15 reps seated 1 hand lateral press x 10/10 reps […]
February 18, 2025
general warmup (15 minutes) mace front swing & catch x 10/10 reps 2 hand helicopters x 20/20 reps BTN stretch x 90 seconds x 1/1 mace […]
February 16, 2025
general warmup (15 minutes) shielded front pullovers x 24 reps double club snatches x 12 reps 2 hand front pullover lunges x 20 reps Donnie G’s […]
February 13, 2025
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 barbarian pullovers x 20 reps […]
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