3 Rounds:
10 Goblet swings
5 Goblet squats,
10 Halos
3 Rounds:
Core bracing 5s/5s x5,
Thoracic bridge x3/side
Turkis getup + 3 windmill
Emom till fail
3 Power clean
3 Front squat
3 Jerks
Use a weight that you can achieve 10 rounds with. After 10 rounds, guys add 10lbs per rounds, girls add 5lbs per round.


SWEAT 45 – February 23, 2024

10 min warmup2:00 easy cal 10 Up/ Down dog 8/8 Knee over toe 16 Banded Row 5 X 5 Min AMRAP 1 min in between5 Min AMRAP18 Cal 18 Alt

February 23, 2024

20 minutes, for quality:25-50′ floor slider seal walk10 ring swings10-20 seconds top of ring dip hold, into…10-20 seconds bottom of ring dip hold5 reps per


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