December 8, 2023

1 warm up 3 heavy sets 
8 Push press 
10 bench Tricep dips in between sets

1 warm up 3 heavy sets 
12 KB swing
8-10 Long sitting KB press

1 warm up 3 heavy sets 
10 Deadlift 
16 hip thrust 

1 warm up 3 heavy sets 
8/8 Front foot elevated step back lunge
8 renegade row

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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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