February 8, 2024

In 8 sets, build to a heavy set of 2 push press

10 minutes at a continuous pace:
10 push-ups
10 reps per side, powel raise

5 sets:
5 cat and cows
5.5.5 seconds per side, side plank vs. heavy band


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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