September 22, 2023 – Fitness

Warm-Up | Performance One set of: 200 Meter Double Kettlebell Farmer’s Carry Followed by… Two…

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September 23, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness One set of: Row x 500m Bodyweight Walking Lunge x…

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September 21, 2023 – Performance & Fitness

Warm-Up | Performance & Fitness One set of: “General Running Warm-Up” Approximately 50 feet each…

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September 20, 2023 – Fitness

Warm-Up | Fitness Two Sets: 12/10 Calorie Assault Bike 100-Foot Double Kettlebell Front Rack Carry…

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September 19, 2023 – Fitness

Warm-Up | Fitness Two sets of: Row x 2 minutes, increasing pace every :30 seconds…

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September 18, 2023 – Fitness

Warm-Up | Fitness One set of: Row x 500m, nasal breathing only Complete one to…

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September 16, 2023- Performance

Warm-Up | Performance & Fitness 500 Meter Row Followed by… Two Rounds of: 100 Foot…

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September 15, 2023 – Fitness

Warm-Up | Fitness One set of: “General Rowing Warm-Up” Arms-only rowing x 10 reps Hips-only…

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September 14, 2023 – Fitness

Warm-Up | Fitness Two sets of: Assault Bike x 90 seconds at conversational pace Frog…

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September 13, 2023 – Fitness

Warm-Up | Fitness Three sets of: 2 Minute Machine Warm Up 30 Second Burpees 30…

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September 12, 2023 – Fitness

Warm-Up | Fitness Three Sets of: 100′ Wall Ball Chest Squeeze 10 Push-Ups 5 Burpee…

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September 11, 2023 – Fitness

Warm-Up | Fitness Two sets of: Single Unders x 30 reps Kettlebell Sumo Deadlift x…

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September 9, 2023 – Fitness

Warm-Up | Fitness Two sets of: Barbell Hang Squats x 10 reps Dive-Bomber Push-up x…

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September 8, 2023 – Fitness

Warm-Up | Fitness One set of: “General Running Warm-up” Approximately 50 feet each of: High…

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September 7, 2023 – Performance and Fitness

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

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