January 25, 2018
Warm up: “Roxanne” Mobility: Lat smash : 2:00/ Banded straight arm pull down 3x 10 Strength: Superset: 5 Rounds: 7 […]
January 24, 2018
Warm up: 7:00 running clock 200m row 5 yoga flow push ups 10 dowel goodmornings 30sec handstand hold Mobility: Anterior […]
January 23, 2018
Warm up: 3 Rounds : 10 ring rows (focus on finish: scap retraction) 10 bird dogs 10 yoga push ups […]
January 22, 2018
Warm up: 800m row or dolphin run Mobility: [6:00] Super-front rack : 2:00 Wall squat/ Banded wall squat : 4:00 […]
January 21, 2018
Warm up: 3 Rounds, 30 seconds each : Pause air squat Russian kettlebell swings Dead hang (OR single arm hang […]
January 18, 2018
Warm up: (Slow and steady pace) Partner 1 row 200 m while partner 2 do Lunges, then switch. Partner 1 […]