December 13, 2017
Warm up: (3 rounds) Max unbroken Double unders (or 1:00 practice if under 50) 3 inchworm on the spot 6 […]
December 12, 2017
Warm up: 500m run or row, then: Burgener Warm up (2 rounds with dowel + 2 rounds with bar) Mobility: […]
December 11, 2017
Warm up: (30sec each x3) Ring Rows Bulg. Split Squat with no weight right Bulg Split Squat with no weight […]
December 10, 2017
Warm up: 3 rounds, with Dumbbells 10 Step ups on box 10 Alternating renegade row 10 Banded tricep extension 10 […]
December 7, 2017
Warm up: Marsh mile run OR 1600m row OR 50cal bike Mobility: Single leg flexion 2:00/ Hip bridges 3×10 Strength: […]
December 6, 2017
Warm up: 800m run OR row, then 2 Rounds : 10 scap pull ups 10 scap push ups 10 Alternating […]