Friday 11-6-15

One last Retest day.  One last workout. Let’s have some fun! 

Also, we will be putting up a vote board for 2 dates to have the “Swinksgiving” celebration. Please vote so we can decide when we will be having this dinner. The sooner the better.

Swink Intro
-LaCrosse Ball introduction
-Importance of Squat stance

Skill:
-Air Squat
-Ring Rows

“1/2 Cindy”
10:00 AMRAP
-5 Pullups
-10 Pushups
-15 Air Squats

Swink Sweat
Skill:
-Back Squats

Retest #6
8:00 AMRAP
-Back Squats
-4 weights, 10 reps each, with max reps at the last weight, each heavier than the last

Swink Fundamentals & Performance
-Shoulder Strength

Skill:
-Handstand Pushups

For Time:
-50/30/25 Double Unders
-40/25/20 Pullups
-30/20/15 WallBalls
-20/15/10 Box Jumps
-10/10/5 HSPU
-20/15/10 Box Jumps
-30/20/15 WallBalls
-40/25/20 Pullups
-50/30/25 Double Unders

Pullup Strength:
-4×8 Bent Over Rows

image

When you match…Swink style!

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