January 16, 2024

20 minutes, for quality:
1 minute calories
25-50′ slider seal walk
5 skin the cats
5 candle sticks

Every 5:00 x 4 sets:
2 minutes calories, immediately into 
3 hang power cleans
3 front squats
3 shoulder to overhead
*barbell complex MUST be completed by 3:00

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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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