November 28, 2017
Warm up: (3 rounds, Tabata timer, with an empty bar) Stiff leg Deadlift Bent over row Frontsquat Plank hold (hands […]
November 27, 2017
Warm up: (10:00 timer) 10 cal row 10 hollow rock 10 DB back fly 10 dowel OHS Mobility: Quad/IT band […]
November 26, 2017
Warm up: 3 Rounds: 4x length of gym shuttle run 5 inch worm +push up 10 glute bridges 10 alternating […]
November 23, 2017
Warm up: row or run 400m, then 2 rounds, 10/ea : air squat cossack squat bird dog scorpion kick Mobility: […]
November 22, 2017
Warm up: Tabata alternating 3 rounds bar/ring dead hang handstand hold ring row medball clean Mobility: 1. Anterior compartment smash 2:00/ […]
November 21, 2017
Warm up: Row or Run 800m, then 3 Rounds: 10 scap pull ups 10 scap push ups 10 russian KB […]