March 29, 2026
general warmup (15 minutes) 1 hand Americanas x 15/15 reps inside mills x 20/20reps shielded front pullovers x 24 reps barbarian knee walkups x 15 reps […]
March 26, 2026
general warmup (15 minutes) long cycles x 35 reps barbarian split squats x 15/15 reps star complex x 1 specific warmup (5 minutes) pause 2 hand […]
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July 1, 2024
general warmup (15 minutes) figure 8’s to hold x 30 reps uppercut press x 12/12 reps barbarian front raise lunges x 15 reps seated 1 hand […]
June 6, 2024
general warmup (15 minutes) barbarian squats x 20 reps alternating double club flys x 20 reps kneeling 2 hand twists x 25 reps BTN stretch x […]
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 1, 2024
general warmup (15 minutes) 1/2 kneeling lateral press side raises x 10/10 reps BTN stretch x 60 seconds x 1/1/1/1 bullwhips x 12/12 reps 360 squats […]