August 21, 2019
Warm up: 3 Rounds: 200m run 10 Hip flow -> HF pigeon -> HF lunge 20 Cat/Camel 10 Thoracic sprinkler […]
August 20, 2019
Warm up: 2 Rounds: 2:00 row/bike 1:00 hip flow 1:00 Banded bully Left 1:00 Banded bully Right then, 2x 20 […]
August 20, 2019
Warm up: 800m dolphins run or row then, 2x 10ea Banded pull aparts (overhead) Bottoms up KB press Left Bottoms […]
August 18, 2019
Warm up: 2 Rounds: 400m jog 20 Dowel passovers 10 Dowel overhead squats 20 Alternating Bird Dogs 10 Ring Rows […]
August 15, 2019
Warm up: Marsh mile run OR 1600m row OR 50cal bike then, 3x 5 Hang clean shrug 4 Hang clean […]
August 15, 2019
Warm up: 1000m beach run or 1000m row or 5:00 bike then 2 Rounds: 5 Kettlebell windmill Left 5 Kettlebell […]