Friday 10-16-15

Just a reminder to everyone that there is no class Saturday morning. Instead we will be at the Fall Festival 5K. We will show up at around 7:30am and we’ll have meeting spot for all of our Swinkers by the sign up tent. Where that will be, we’re not sure, we just know that there will be one. Be on the lookout for it as we will do a warm up about 10-15 minutes before the start of the race.  It’s still not too late to sign up for the race!  

Here we go:

Swink Sweat
Workout #1
6:00 EMOTM
150m Row
Workout #2
10, 9, 8…1

Swink Fundamentals
-Shoulder Mobility
-Ankle Mobility

-DB Squat Cleans

5 Rounds of (15:00 total)
-1:00 Shuttle Runs
-1:00 DB Squat Cleans, alternating
-1:00 Rest

Pullup Strength
-4×8 Bent Over Rows, tough

Swink Performance
-Shoulder Mobility
-Ankle Mobility

3 Sets of
-5 Strict Press
Right into,
-5/leg front rack lunges

4 Rounds of (12:00 total):
-:30 MedBall Rotations (left)
-:30 MedBall Rotations (right)
-1:00 Hard Row (odd)/1:00 Shuttle Sprints (even)
-1:00 Rest

Pullup Strength:
-4×8 Bent Over Rows, tough


This is our Saturday, followed by Movie Night that evening, starting at 7pm.

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