A1. Dead-lift 3×5 +5-10lbs from August 27
A2. Pulsed hip flexor mobilization, 5/side
Not for time
Option A
4 Sets:
8 Double KB Snatches,
8 Double KB Jerks,
16 Double KB Overhead walking lunges
Option B
4 Sets:
8 Double KB Cleans,
8 Double KB Jerks,
16 Double KB Front rack walking lunges


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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