November 22, 2023

Skill: Toes to bar

EMOM x15:
1. 5-10 toes to bar
2. 30-50 double-unders or 40 seconds of practice
3. 14 alternating dumbbell box step-ups

30-20-10 reps for time:
No push-up, burpees

21-15-9 reps for time:
No push-up, burpees


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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