June 18, 2026
general warmup (15 minutes) Donnie G’s x 20/20 reps horizontal mace strikes x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 parry casts x 12/12 […]
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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 […]
April 21, 2024
general warmup (15 minutes) drumming x 50 reps alternating swings x 50 reps 1/2 kneeling 2 hand twists x 30 reps barbarian lateral lunges x 20 […]
February 13, 2024
general warmup (15 minutes) figure 8’s to hold x 30 reps grave digger lateral lunges x 12/12 reps kneeling alternating flys x 20 reps 1/2 kneeling […]
February 10, 2024
general warmup (15 minutes) paddling x 20/20 reps Donnie G’s x 20/20 reps 1/2 kneeling Ahrens x 15 reps seated (on the ground) Gama casts x […]
January 1, 2024
general warmup (15 minutes) 2 hand front swings x 40 reps 2 hand side swings x 40 reps barbarian pullovers x 30 reps BTN stretch x […]