January 25, 2024 – Performance

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

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January 26, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness Two sets of: Row x 350 Meters Perfect Stretch x…

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January 24, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness Three sets of: 60 Seconds Bike, Row, or Jog 100-foot…

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January 23, 2024 – Performance

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

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January 22, 2024 – Performance

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

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January 19, 2024 – Performance

Warm-Up | Performance One set of: Row x 3 minutes at a moderate pace Followed…

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January 18, 2024 – Performance

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

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January 17, 2024 – Performance

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

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January 16, 2024 – Performance

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

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January 15, 2024 – Performance & Fitness

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

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January 13, 2024 – Performance & Fitness

Warm-Up | Performance & Fitness Three sets of: Row x 45 seconds (increase your pace…

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January 12, 2024 – Performance

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

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January 11, 2024 – Performance

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

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January 10, 2024 – Performance

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

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January 9, 2024 – Performance

Warm-Up | Performance One set of: Assault Bike x 3 minutes, nasal breathing only Followed…

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