October 4, 2026
general warmup (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps crucifix spilt squats x 12/12 reps long cycles x 35 reps specific […]
October 1, 2026
general warmup (15 minutes) walking 2 hand front swings x 75 feet 2 hand side swings x 50 reps BTN stretch x 90 seconds x 1/1 […]
September 29, 2026
general warmup (15 minutes) shielded front pullovers x 24 reps uppercut front lunges x 12/12 reps drumming 1/2 knee walkups x 15 reps specific warmup (5 […]
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January 24, 2025
general warmup (15 minutes) long cycles x 30 reps double club archer pulls x 12/12 reps barbarian split squats x 12/12 reps crossbody swings x 15/15 […]
January 12, 2023
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 […]
October 31, 2022
general warmup (15 minutes) mace front swing & catch x 12/12 reps archer press x 10/10 reps overhead toss x 20 reps grave digger front lunges […]
July 28, 2022
general warmup (15 minutes) drumming x 30 reps 1 hand standing figure 8’s x 20/20 reps 1/2 kneeling double club lateral pullovers x 20 reps BTN […]