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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August 22, 2024
general warmup (15 minutes) shielded front pullovers x 21 reps inside mills x 15/15 reps outside mills x 15/15 reps windshield wiper lateral lunges x 20 […]
August 20, 2024
general warmup (15 minutes) star complex x 2 barbarian knee walkups x 15 reps paddling x 20/20 reps BTN stretch x 90 seconds x 1/1 specific […]
August 15, 2024
general warmup (15 minutes) barbarian split squats x 10/10 reps double club lateral presses x 12 reps 1 hand wood choppers x 15/15 reps centerline presses […]
August 13, 2024
general warmup (15 minutes) walking 2 hand front swings x 1 hand Americanas x 20/20 reps figure 8’s to hold x 30 reps BTN stretch x […]
August 7, 2024
general warmup (15 minutes) Arc front pullover lunges x 20 reps seated Ahrens press x 15 reps Russian plank flys x 2/2 reps 2 hand helicopters […]
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