January 10, 2017
Warm up: 2 Rounds, .30/ea: Air squats Cossack squats Bird dogs T-spine bridge Chrome abductors Mobility: 1. Bilateral shoulder mobilization […]
January 9, 2017
Warm up: 3 rounds, not for time 10:00 cap: 7 ring rows (left) 7 goodmornings & ring rows (right) 7 […]
January 8, 2017
Thank you to everyone who was able to make it out to participate/support our Okanagan Valley Throwdown prep day! It […]
January 5, 2017
Warm Up: Hungry Hippos (best of 3) Mobility: 1. Lat smash 2/ 2. ball tack & floss 2/ Strength: Strict […]
January 4, 2017
Warm Up: 3 Rounds, length of gym bear crawl broad jump Monster lunge Mobility: 1. Overhead rib OR 1st mobilization […]
January 3, 2017
Warm Up: 800m row Mobility: 1. Banded overhead distraction 2/ 2. Pigeon pose 2/ Strength: Shoulder press; 12-5-4-3-2-1 Conditioning: […]