August 22, 2017
Warm-up: 3-4 minutes Double under practice Then, with Dumbells; (2 rounds) 10 strict press left arm 10 strict press right […]
August 21, 2017
Warm-up: 3 rounds: Run 200m 10 skate jumps 10 banded lat pull down 10 back extension Mobility: Couch stretch or […]
August 20, 2017
Warm-up: Row 400m, then (3 rounds) 5 low rings pull up (false grip, sitting position) or ring rows 5 fast […]
August 17, 2017
Warm-up: Marsh mile run OR 1600m row OR 50cal bike Mobility: 1. Anterior compartment smash 2/ 2. Banded wall squat […]
August 16, 2017
Warm-up: 500m row Mobility: 1. D-ball opener 4 2. Batman hip opener 4 Strength: Barbell warm up: 2x 6/ea w/empty […]
August 15, 2017
Warm-up: 3 rounds, length of gym broad jump Karaoke (switch directions halfway) Monster lunge (hands overhead at bottom) Mobility: 1. […]