Warm-up Strength: Note the tempos and focus on quality of movement. Stations 2,3, and 4 should be 60sec, 48sec, and 60sec of continuous movement if done properly. The first digit in a tempo scheme is always the negative of the particular movement. Every 90sec x 30min (4 sets) of: 1- Alternating Front-Racked Kettlebell Lunges x...Read More
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