June 17, 2019
Warm up: 3x 10 Goblet squats 1:00 goblet squat hold 10 Yoga push ups 1:00 lateral opener on rig (.30/.30) […]
June 16, 2019
Warm up: Run or Row 600m then, 2×12 Dowel/Barbell goodmornings Samson lunge (reach overhead) Banded straight arm pull down .30sec […]
June 13, 2019
Warm up: 1000m beach run then 2x10ea Ring row Banded internal/external rotation Left Banded internal/external rotation Right Strength: Double DB/KB […]
June 12, 2019
Warm up: 3x 200m run 8 Dowel kang squats 10 Bird dogs 12 Wrestlers bridge Strength: warm up deadlift, then […]
June 11, 2019
Warm up: 3x .40work / .20rest Cossack squats Yoga push up Hollow rock OR Dead bug then 2x 20 Banded […]
June 10, 2019
Warm up: 400m run OR 500m row OR 30cal bike then 3x 8-12 Dowel passovers 6 Dowel/Barbell snatch pull 6 […]