A1. Strict press 3×5 +1-5lbs from August 24
A2. Hollow Rock x20
As many rounds as possible in 25 minutes:
400m run,
6 pull-ups,
3 Thrusters,
400m run,
9 Pull-ups,
6 Thrusters,
400m run,
12 Pull-ups,
9 Thrusters
… Continue adding 3 reps to each; pull-ups and thrusters every 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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