A1. Bent over row 3×5 +5lbs from August 20
A2. Weighted side lunge x5/side
For time:
600m Shuttle run (50m out and back),
12 Muscle-ups,
500m Shuttle run,
10 Muscle-ups,
400m Shuttle run,
8 Muscle-ups,
300m Shuttle run,
6 Muscle-ups,
200m Shuttle run,
4 Muscle-ups,
100m Shuttle run,
2 Muscle-ups


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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