Sweat 45 – February 5, 2024

12 min EMOM Warmup
1: Easy cal 
2: 8/8 knee over toe on box 
3: 10 KB Goodmornings 
4: 12 KB swings 
24/21/18/15/12/9/6/3 – 25 min time cap
Calories 
Weighted Box step ups 
DB Hang Clean and jerk 

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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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