SWEAT 45 – February 21, 2024

10 min AMRAP warmup
10/12 cal ski erg 
5/5 single arm Kneeling DB press
20 Banded pull aparts
10Banded press 

:45/:15 x 30
Seated DB press
Calories 
Ring row 
calories
DB chest fly 

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SWEAT 45 – April 19, 2024

3 X Tabata = 12 min DB Push press Air squat  Bent over DB row Step back lunges DB hang clean Cossack squats  Machine intervals 4 x 2:30work/ rest 1

CrossFit Lite – April 19, 2024

20 min for quality :20 Hollow hold 5 Candlesticks :20 Arch hold 10 Ring swings :20 Reverse plank hold 10 Bench shoot through 50 40 30 20 10 Double unders 10 8

April 19, 2024

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side,

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