December 18, 2023

Skill: Bar muscle-ups 

EMOM x10:
1. calories
2. 1-5 bar muscle-ups, jumping bar muscle-ups or 30-second active hang

AMRAP in 8 minutes:
50/40 calories, then
12 alternating dumbbell snatch
50′ walking lunge


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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