December 4, 2023

20 minutes, for quality (Partner):
5 reps per side, thoracic bridge
5 reps per side, T-hip rotation
5 reps per side 1/2 kneeling partner medball throw

5 rounds, with a partner (follow the leader):
300m row
10 thrusters


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


Fill out the form below

Learn more about how joining our community can help you reach your health and fitness goals.