January 25, 2024

20 minutes, at an easy pace:
3 minutes calories
20 alternating box step-ups
100 single skips
2x 25′ forwards, 25′ backwards bear crawl

6 minutes on, 2 minutes off x 3 sets:
9-7-5 reps of 
dumbbell front squats
burpee box jump overs
AMRAP calories in remaining time
*Record total calories over 3 rounds


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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