Diogo Dias

Warm-up: Group Dynamic Arm circles – :15 small, :15 big (both directions) PVC pass-throughs 10 Reps Hips wings – front/back side to side  – 10 Reps each   Workout: 4 Rounds (35 min Cap) 400M Row or 20 calorie Bike… Read more »

Warm-up: Group Dynamic Banded pull aparts – 20 reps Banded front rack stretch, 60 second hold per side Sampson stretch 45 seconds per side Strength: Back Squats 8-Minutes to Work to A Heavy Workout Gear ONLY – No Extra Toys… Read more »

Warm-up: Group Dynamic Split Squat – 10 per leg Arm swings – 20 total KB Goblet squat Hold – 90 seconds Pre-Game: 4 Rounds 20 Second Handstand Hold/Plank 10 Switches 3 Squat Snatches (Ascending Weights)   Workout: 4 Cycles 3… Read more »

Warm-up: Dynamic  25 Jumping Jacks 15 Seconds – High Knees 15 Seconds – Butt Kicks 15 Slow PVC Pass throughs Strength: Push Press 5 Sets of 3 95% of your 1-Rep Max Strict Press   Workout: 5 Rounds 300M Run… Read more »