October 4, 2026
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps crucifix spilt squats x 12/12 reps long cycles x 35 reps specific […]
October 1, 2026
general warmup (15 minutes) walking 2 hand front swings x 75 feet 2 hand side swings x 50 reps BTN stretch x 90 seconds x 1/1 […]
September 29, 2026
general warmup (15 minutes) shielded front pullovers x 24 reps uppercut front lunges x 12/12 reps drumming 1/2 knee walkups x 15 reps specific warmup (5 […]
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June 27, 2024
general warmup (15 minutes) shielded front pullovers x 21 reps 1/2 kneeling wide stance centerline press x 4/4 reps BTN stretch x 90 seconds x 1/1 […]
May 9, 2024
general warmup (15 minutes) inside mills x 15/15 reps outside mills x 15/15 reps BTN stretch x 60 seconds x 1/1 uppercut press & squat x […]
May 5, 2024
general warmup (15 minutes) walking 2 hand front swings x 40 reps barbarian knee walkups x 20 reps 1/2 kneeling 1 hand lateral pullovers x 12/12 […]
March 10, 2024
general warmup (15 minutes) walking 2 hand front swings x 50 reps 2 hand side swings x 40 reps long cycles x 30 reps barbarian split […]
March 7, 2024
general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside mills x20/20 reps 1/2 kneeling 1 hand snatches x 10/10 reps BTN stretch x 60 […]
February 29, 2024
general warmup (15 minutes) shielded front pullovers x 24 reps barbarian knee walkups x 20 reps 2 hand helicopters x 20/20 reps BTN stretch x 90 […]
January 31, 2024
general warmup (15 minutes) 1 hand Americanas x 20/20 reps inside mills x 20/20 reps barbarian knee walkups x 15 reps BTN stretch x 60 seconds […]
January 24, 2024
general warmup (15 minutes) 2 hand front swings x 50 reps 2 hand side swings x 40 reps crucifix knee walkups x 15 reps shielded front […]