January 8, 2024

10 Min: 
3 Skin the cats, 
5 Seated Russian dips, 
1.2.3 Muscle-up catch

10 Min: 
1-3 Wall climbs into 30s Wall facing HS hold, 
8 pike handstand push-ups, 
30s FLR

AMRAP in 10 minutes:
8 shuttle runs
6 pull-ups
4 burpees

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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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