Sweat 45 – February 2, 2024

10 min AMRAP warmup
1:00 easy cal
10 dowel pass through 
10 dowel Cat cow
10 Up/ Down dog 

5 X 4 Min AMRAP 1 min rest in between
4 min AMRAP 
10 cal
10 Pullups 
4 min AMRAP
12 cal
12 Box or ring dips 
4 min AMRAP
14 cal
14 burpee 
4 min AMRAP
16 cal 
16 Air squat 
4 min AMRAP Cool down
1:00 easy cal
1:00 Lying pigeon / leg (on back)
1:00 Alt scorpion 

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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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