Friday 10-9-15

Time for some fun training headed into the weekend guys and gals. We had a great turnout for Open Gym. It’s awesome to see that group of people getting in there and working those weaknesses. Keep it up everyone!

Swink Sweat

Complete the following:
-1 Mile Run/800m Run
-100 AbMat Situps/75 AbMat Situps
Rest 3:00
-800m Run/400m Run
-50 Air Squats/30 Air Squats

Swink Fundamentals
-Shoulder Mobility
-Shoulder Strength

-Ring Pushup Hold

3 Rounds of:
-1:00 Pullup Hang
-10 Box Jumps
-1:00 Ring Pushup Hold
-20 Air Squats w/ PVC pipe overhead

Swink Performance
-Shoulder Mobility
-Shoulder Strength

-3×Max Tuck Hold

For Total Max Reps:
5 Times through the following
-30 sec Push Jerk
-30 sec Rest
-30 sec Strict Pullups
-30 sec Rest


From Barbell tonight.

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