December 28, 2023

20 minutes, for quality:

5-10 slider pike-ups 5 candle sticks

30-60 seconds reverse plank

10 glide swings

AMRAP IN 12 minutes:
6 toes to bar
2-4-6-8-etc. DB box step-overs


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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