Monday 5-4-15

Heeeeey you guuuuysss!  It’s Cinco de Mayo this Tuesday (and Kenzi’s B-Day!) which also means Cinco de Beastmode is this Saturday at 11:30!  Pretty pretty please, we’d love to have you all out this Saturday to support/participate in the workout. You still have a chance to sign up, just go to cincodebeastmode.com to get signed up. Do it tonight to guarantee you’ll get a shirt/tank.

Don’t forget to search for “Swink Athletics” when signing up!

Swink Fundamentals
-Hip Strength

Skill/Strength:
1-1-1-1-1, Front Squats, heaviest possible for each set

Skill:
-Thrusters

8:00 Ladder
2, 4, 6, 8…etc Reps of:
-Cal Row
-Thrusters

Core:
3×1:00 Planks

Swink Performance
-Hip Strength

Strength:
-10:00 to build to a heavy single on Front Squat, then, 1×1 @90%, 2×2 @80%

10:00 EMOTM
-3 Unbroken Squat Cleans  (60-65%)
-5 Burpees

Core:
3×1:00 Planks

image

Got these kiddos all dressed up for a workout…or they had Prom….

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