October 22, 2026
general warmup (15 minutes) 2 hand front walking swings x 75 feet 2 hand side swings x 50 reps barbarian split squats x 12/12 reps horizontal […]
October 17, 2026
general warmup (15 minutes) alternating front swings x 50 reps Americanas x 25 reps 2 hand pause slash x 10/10 reps long cycle rear lunges x […]
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October 14, 2018
general warm up (10 minutes) Adex mace 1 hand front swings x 15/15 reps Adex mace 1 hand front catch x 10/10 reps Adex mace crossbody […]
October 10, 2018
general warm up (10 minutes) figure 8’s to hold x 30 reps long cycles x 30 reps launches x 30 reps specific warm up (5 minutes) […]