January 10, 2024

in 8 sets,
build to a heavy set of 2

10 minutes, for quality:
10 back squats 
10 kettlebell swings

5 sets:
5 cat/cows
20 reps per side, KB or DB side bend


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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