Happy December everyone! The countdown to 100,000m is getting closer. Feel free to come in during open gym or during any normal class time to do some rowing. Remember that running does count towards your total.
Swink Fundamentals & Performance
-Front Rack Lunges
-Front Rack Lunges*
-Bar FACING Burpees
*weight on Lunges must go up each round
-5×5 Bent Over Rows
-5×5 Negative Pullups, weighted if needed
-70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 2×1 @85%
Clean & Jerk
-1×1 @70%, 1×1 @75%, 1×1 @80%, 2×1 @85%
-Do Barbell lifts and/or,
3 Rounds of:
-20 GHD Situps
-10 Strict Pullups, bands are okay
Even Ryland gets in his meters…and today is his birthday, 1 year old.