Wednesday 11-12-14

Reminder, next week we are doing a test week where we will test you in various lifts and workouts. Be sure to get plenty of rest and eat right!

Also, we have a new black on black shirt available today. Very limited number in each size.

Swink Fundamentals
-Hip Mobility

Skill: Squat Cleans

15:00 AMRAP
1, 3, 5, 7…etc reps of:
-Squat Clean
-Burpee

Swink Performance
-Hip Mobility

Strength/Accessory work:
3 Sets of:
(A1) 12 Band Presses
(A2) 15 GHD Situps
Rest 1:30 between sets
3 Sets of:
(B1) 15 Bent Over Rows
Rest 1:30 between sets

Every 2:00 on the minute for 12:00
-5 Front Squats, heavy, from the rack
-10 HSPU
-15-30 Double Unders

image

The freshness is here!

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