January 2, 2024

Every 1:30 for 8 rounds:
3 strict press

8-6-8-4-8-2 reps for load of strict chin-ups

Alternating gorilla row,
16 reps x 3 sets,
as heavy as possible

Alternating plate halo,
20 reps x 4 sets,
1-minute rest between sets


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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