January 3, 2024

20 minutes for quality:
2 minutes calories
20 alternating grapevine box step-overs
25′ forwards bear crawl
25′ backwards bear crawl

With a partner, share:
100 power snatches
100 overhead squats
*At the beginning of the workout and on every second minute, one partner does 10/8 calories


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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