Friday 4-22-16

Hero Thursday was a long one no doubt, but good to remember the fallen. If you get a chance, come out next Thursday to take on a Hero Workout with us.

Remember everyone, no class this Saturday as we’ll be at the Rowdy Run 5K. It starts at 8:30am and we plan to meet AT THE STARTIestNG LINE AT 8:15AM. We’ll have a warmup for us all to do to get ready for the run. We hope you’re all able to make it out to run with us, even if you have never done a 5K before. Also, that is the workout for that day, to run a 5K, so if you’re not able to it out, get out on your own and run!

Swink Intro
-Foam Roller intro, upper body


Test #3
“1/2 Cindy”
10:00 AMRAP
-5 Pullups
-10 Pushups
-15 Squats

Swink Sweat
5 Rounds For Time:
-200m Run
-Farmers Walk
-250m Row

Swink Fundamentals
-Shoulder Mobility
-Ankle Strength

-3×12 RDLs, moderate
-3×12 Seated DB Strict Press

3×2:00 AMRAP, 1:00 Rest
-20 DB Snatch
-Remaining time, Box Jump Overs

-3×30sec Weighted Planks

Swink Performance
Before or after Fundamentals:

-6×7-10 Unbroken Toes 2 Bar, OR, practice toes 2 bar, resting no more than 1:30 between sets

-4×8-12 DB/KB single arm Kneeling Rows

-4×3-5 Negative Muscle-Ups


Keep going, don’t stop, it’s all worth it.

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