October 6, 2026
general warmup (15 minutes) 1 hand Americanas x 15/15 reps long cycle front lunges x 20 reps BTN stretch x 60 seconds x 1/1 kneeling 1 […]
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 […]
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February 16, 2022
general warmup (15 minutes) barbarian knee walkups x 15 reps crucifix split squats x 10/10 reps BTN stretch x 90 seconds x 1/1 Gama casts x […]
November 9, 2020
general warmup (15 minutes) 1 hand Americanas x 20/20 reps 1 hand halos x 12/12 reps barbarian knee walk ups x 15 reps barbarian lateral lunges […]