March 12, 2017
Warm up: 3 Rounds 30sec double unders 10 strict press (empty bar) 10 goodmornings (empty bar) 30sec plank Mobility: 10:00 […]
March 9, 2017
Warm up: 800m row OR 800m run OR 40cal bike Mobility: 10:00 cap: 1. Bretzel 4:00 2. Prone dowel passovers […]
March 8, 2017
Warm up: 500m run/row, then 10 Slow air squats 10 Alternating lunge (reaching overhead) 10 Banded pull aparts (overhead) 10 […]
March 7, 2017
Warm up: Tabata alternating Ring row Push up Mobility: 10:00 cap: 1. Lateral opener 4:00 2. Scap pull ups + […]
March 6, 2017
Warm up: 1000m row Mobility: 10:00 cap: 1. T-spine smash OR posterior chain smash 4:00 2. Banded goodmornings 3x 12 […]
March 5, 2017
Warm up: 2 Rounds, 30 seconds each Air squats Cossack squats Yoga push ups Bird dogs Scorpion kicks Hip bridges […]