December 12, 2023 – Performance

Warm-Up | Performance Two sets of: Assault Bike x 90 seconds Dive-Bomber Push-Up x 10…

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December 11, 2023 – Performance

Warm-Up | Performance Two sets of: Run x 200m Ring Rows x 10 reps Followed…

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December 9, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness One set of: Run x 400m at an easy to…

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December 8, 2023 – Performance

Warm-Up | Performance Double Under or Single Under x 20-30 seconds Scap Pull-up x 10…

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December 7, 2023- Performance and Fitness

Warm-Up | Performance & Fitness Two sets of: Row x 250m Dive-Bomber Push-up x 10…

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December 6, 2023 – Performance

Warm-Up | Performance Two sets of: Run x 200m Bottom of Squat Goblet Hold x…

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December 5, 2023 – Performance

Warm-Up | Performance One set of: Row x 500m, nasal breathing only Sumo Stance Banded…

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December 4, 2023- Performance and Fitness

Warm-Up | Performance & Fitness Two sets of: Hang x 30 seconds Prone Plank x…

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December 2, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness One set of: Row x 3-5 minutes at an easy…

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December 1, 2023 – Performance

Warm-Up | Performance 200 Meter Jog Followed by… Three Sets of: Dumbbell Romanian Deadlifts x…

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November 30, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness Two sets of: Assault Bike x 90 seconds Passive Hang…

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November 29, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness Three sets of: 100 Foot Single Arm Overhead Carry (each…

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November 28, 2023 – Performance

Warm-Up | Performance One set of: Assault Bike x 3 minutes Followed by… Two set…

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November 27, 2023 – Performance

Warm-Up | Performance “Mind Muscle” Complete Snatch Warm-Up Followed by… Two Sets w/ PVC or…

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November 24, 2023- Performance and Fitness

Warm-Up | Performance & Fitness Two sets of: Assault Bike x 60 seconds Perfect Stretch…

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