February 13, 2024 – Performance & Fitness

Warm-Up Two sets of: Run x 200m Walking Lunge x 10 reps Air Squat x…

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February 12, 2024 – Performance

Warm-Up Two sets of: 250 Meter Row 10 Kip Swings Two sets of: Broad Jump…

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February 10, 2024 – Performance

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

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February 9, 2024 – Fitness

Warm-Up | Performance Two sets of: Jump Rope x 60 seconds (may use this time…

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February 8, 2024 – Performance

Warm-Up | Performance Two sets of: 250m Row Dive-bomber Push-up x 10 reps Bottom Squat…

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February 7, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness One Set of: 500 m row, nasal breathing Followed by……

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February 6, 2024 – Performance

Warm-Up | Performance Two Sets of: 300 Meter Row 50 Foot Kettlebell Overhead Carry, each…

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February 5, 2024 – Performance

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

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February 3, 2024 – Performance

Warm-Up | Performance One set of: Run x 400m, nasal breathing only Front Rack Kettlebell…

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February 2, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness One set of: Assault Bike x 3 minutes nasal breathing…

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February 1, 2024 – Performance

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

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January 31, 2024 – Performance

Warm-Up | Performance One set of: Row x 500m, nasal breathing only Followed by… Two…

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January 30, 2024 – Performance

Warm-Up | Performance One set of: “Banded Pushing Warm-up” Pallof hold x 30 seconds per…

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January 29, 2024 – Performance

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

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January 27, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness Three sets of: 200 Meter Run Scap Pull-up x 10…

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