Wednesday 11-4-15

Another Retest day is here. Today’s are fun, for sure…but sometimes our version of fun could be slightly different than yours!

Xendurance came in if you ordered and SFH should be in today if you’d like some Coconut Fuel (protein). 

Swink Intro
-Foam Roller Introduction (upper body)
-Shoulder Positioning

Skill:
-The Burpee
-Review of the Rower

10:00 Ladder
1, 2, 3, 4, etc…reps of:
-Calorie Row
-Burpee

Core:
-Review Hollow Body
-Hollow Rock Introduction

Swink Sweat
Retest #5

4×5:00 Rounds with 1:00 rest
-500m Row
-Max Burpees with remaining time

Swink Fundamentals & Performance
-Shoulder Strength
-Glute Strength

Skill/Strength:
-Build to 75% of Front Squat Max

Retest #5
12:00 AMRAP
-6 Toes 2 Bar
-4 Burpees
-2 Thrusters
Then, right into
3:00 AMRAP
-Max Front Squats @75%

image

Go check our piece for Tiatan, our Member of the Month.

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