April 7, 2026
general warmup (15 minutes) walking 2 hand front swings x 75 feet double club pause side cleans x 30 reps BTN stretch x 60 seconds x […]
April 2, 2026
general warmup (15 minutes) long cycle rear lunges x 20 reps archer press x 8/8 reps barbarian lateral lunges x 2o reps seated double club lateral […]
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August 6, 2023
general warmup (15 minutes) Americanas x 30 reps inside mills x 15/15 reps Gama casts x 20/20 reps 2 hand slash x 12/12 reps specific warmup […]
July 30, 2023
general warmup (15 minutes) windshield wiper lateral lunges x 20 reps walking 2 hand front swings x 50 reps seated 1 hand lateral pullovers x 15/15 […]
April 22, 2023
general warmup (15 minutes) figure 8’s to hold x 35 reps 2 hand standing figure 8’s x 35 reps supine helicopters x 15/15 reps double club […]
April 14, 2023
general warmup (15 minutes) Americanas x 40 reps Long cycles x 30 reps barbarian rear lunges x 20 reps seated flys x 20 reps specific warmup […]
March 29, 2023
general warmup (15 minutes) crucifix squats x 20 reps 1/2 kneeling 1 hand lateral pullovers x 12/12 reps kneeling double club front pullovers x 15 reps […]