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 […]
April 11, 2026
general warmup (15 minutes) windshield wiper lateral lunges x 30 reps BTN stretch x 90 seconds x 1/1 pendulum pullovers x 20 reps seated 2 hand […]
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April 27, 2025
general warmup (15 minutes) star complex x 1 1/2 kneeling wide stance 1 hand flys x 10/10 reps long cycle squats x 10 reps specific warmup […]
April 20, 2025
general warmup (15 minutes) Americanas x 40 reps inside mills x 20/20 reps barbarian lateral lunges x 15/15 reps BTN stretch x 90 seconds x 1/1 […]
March 29, 2025
general warmup (15 minutes) figure 8’s to hold x 30 reps 1/2 kneeling centerline press x 8 reps kneeling 1 hand snatches x 10/10 reps BTN […]
March 28, 2025
general warmup (15 minutes) 2 hand side swings x 40 reps double club lateral lunge flys x 22 reps drumming knee walkups x 12 reps cross […]
December 29, 2024
general warmup (15 minutes) mace front swing & catch x 12/12 reps Donnie G’s x 15/15 reps 2 hand pause slash x 10/10 reps double club […]