February 23, 2024

20 minutes, for quality:
25-50′ floor slider seal walk
10 ring swings
10-20 seconds top of ring dip hold, into…
10-20 seconds bottom of ring dip hold
5 reps per side, pistol @2111

Every 5:00 x 4 sets:
1. 2 minutes calories, into 10 dumbbell deadlifts + 50′ dumbbell front rack walking lunge
*Work must be complete by 3:00 

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20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8

April 19, 2024

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,

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