December 12, 2023

20 minutes, for quality:
10-20 seconds top of ring dip hold, into
10-20 seconds bottom of ring dip hold
10 toes to rings
10 bench shoot throughs
10 hollow band pull-overs

AMRAP in 14 minutes:
7 push-ups
100′ (4×25′) farmers carry with dumbbells

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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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