February 7, 2024

20 minutes, at continuous pace:
2 minutes calories
5 up and down dogs
5 dowel pass throughs
5 muscle clean and strict press
10 air squats
10 hollow rocks + 10 superman rocks
10 beat swings

AMRAP in 20 minutes:
5 clean and jerks
10 pull-ups
15 wallballs
40 calories
15 wallballs
10 pull-ups
5 clean and jerks
Rest 2 minutes 

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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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