general warmup (15 minutes) windshield wiper squats x 20 reps 1 hand Americanas x 25/25 reps Ahrens press x 15 reps 1/2 kneeling alternating flys x […]
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps crucifix lateral lunges x 15 reps specific warmup (5 minutes) long cycle […]