August 25, 2026
general warmup (15 minutes) windshield wiper lateral lunges x 24 reps Americanas x 20 reps horizontal mace strikes x 12/12 reps BTN stretch x 90 seconds […]
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 31, 2022
general warmup (15 minutes) mace front swing & catch x 12/12 reps archer press x 10/10 reps overhead toss x 20 reps grave digger front lunges […]
July 24, 2022
general warmup (15 minutes) double club side swings x 40 reps long cycle front lunges x 15/15 reps Russian plank flys x 3/3 reps barbarian split […]