September 24, 2023
general warmup (15 minutes) 1/2 kneeling alternating flys x 20 reps barbarian lateral lunges x 15 reps seated 2 hand halos x 15/15 reps supine mace […]
September 20, 2023
general warmup (15 minutes) kneeling alternating chest press x 20 reps double club front raise lunges x 20 reps seated 2 hand twists x 30 reps […]
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January 1, 2023
general warmup (15 minutes) barbarian knee walkups x 18 reps 1 hand Americanas x 15/15 reps BTN stretch x 60 seconds x 1/1/1/1 launch 360’s x […]
January 5, 2022
general warmup (15 minutes) barbarian knee walkups x 15 reps uppercut front lunges x 10/10 reps offset mace floor presses x 15/15 reps seated (on a […]
January 8, 2020
general warm up (15 minutes) barbarian walking lunges x 50 feet forward + 50 feet backward kneeling alternating chest press x 20 reps 2 hand standing […]
December 30, 2019
general warm up (15 minutes) Americanas x 50 reps double club lateral pull over squats x 15 reps 2 hand front swings x 35 reps Turkish […]