Friday 6-10-16

Friday is here and on to the weekend!!  Hopefully we see all of your awesome faces today.

A reminder that our Intro Program begins next Monday. If you know of anyone interested, please send them our way!  Just tell them to call or text, we’ll get them all set up.

Swink Sweat
4 Rounds of:
-1:00 Max Air Squats
-1:00 Rest
-1:00 Max Ring Rows
-1:00 Rest
-1:00 Max Hanging Knee Raises
-1:00 Rest

Swink Fundamentals
-Hip Mobility
-Knee Mobility

4 Rounds, slowest time is the score, rest completely between each round:
-200m Row Sprint
-15 GHD Situps
-10 Box Jumps RX: (24/20)

Recovery 200m jog after each round

Strength (to be worked in either after the above or in between rounds):
-4×12 RDLs, moderate weight
-4×12 Hard Ring Rows, feet elevated if needed

Swink Performance
Work this in before the Fundamentals Strength or separate the workouts by a couple of hours at least

3 Rounds For Time:
-8 C2B
-5 OHS (135/95)
Rest completely
3 Rounds For Time:
-8 Ring Dips
-5/Arm KB Snatches

image

The kiddos and Coach Betsy from the kids class.