December 6, 2025
general warmup (15 minutes) barbarian front lunges x 20 reps long cycle rear lunges x 20 reps star complex x 2 specific warmup (5 minutes) double […]
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September 17, 2023
general warmup (15 minutes) drumming x 40 reps long cycle rear lunges x 20 reps kneeling 2 hand angle press x 15 reps seated double club […]
September 14, 2023
general warmup (15 minutes) Americanas x 35 reps 1/2 kneeling flys x 25 reps barbarian knee walkups x 15 reps battering rams x 12/12 reps specific […]
September 13, 2023
general warmup (15 minutes) barbarian rear walking lunges x 30 reps Donnie G’s x 20/20 reps BTN stretch x 90 seconds x 1/1 launch 360’s x […]
September 8, 2023
general warmup (15 minutes) uppercut press x 10/10 reps horizontal mace strikes x 10/10 reps double club snatch x 10 reps seated Gama casts x 10/10 […]
September 1, 2023
general warmup (15 minutes) alternating front swings x 50 reps 1 hand long cycle front lunges x 20 reps 2 hand helicopters x 20/20 reps BTN […]
August 27, 2023
general warmup (15 minutes) star complex x 1 2 hand front pullover squats x 20 reps 1/2 kneeling 1 hand snatches x 10/10 reps BTN stretch […]