December 15, 2023

20 minutes, for quality:
2 minutes calories
5 reps each per side, with a partner:
Cross-body pass
Scoop toss
Overhead slam

8 rounds, alternating rounds with your partner:
30-50 double-unders
10 deadlifts
10 hang power cleans
10 bent over rows


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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