January 22, 2024

20 minutes, for quality:
2 minutes calories
5 reps each per side, with a partner:
Back to back, rotational pass
Back to back, over/under
Single-leg cross-body pass

3 rounds for reps:
2 minutes of ground to overhead
1 minute rest
2 minutes of burpee pull-ups
1 minute rest
*Partner 1 starts on barbell while partner 2 starts on burpee pull-ups. After 1 minute of rest, switch stations.
**Total accumulated reps between both partners is your score for the workout


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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