Monday 9-22-14

It’s the beginning of a new week and we hope you are all ready to tackle it.

We are going to be doing longer, less intense workouts this week, just giving you all a heads up. We’re focusing on your pacing and longer (aerobic) capacity. So, let’s have some fun!

Swink Fundamentals
-Shoulder Strength

Skill:
-Rowing and Dumbbell Snatches

5 Rounds of:
-8 Burpees
-6 Dumbbell Snatches/Arm
-400m Row

Swink Performance
-Shoulder Strength

Strength:
-Take 10:00 to work to a tough 3 rep Overhead Squat

5 Rounds for time:
-400m Run
-5-10 Chest 2 Bar
-10 Overhead Squats

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If your shirt doesn’t change colors, you didn’t try hard enough! 

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