Monday 9-24-16

We’re baaaaack…..and we’re ready to train and see all of your faces again!  It’s good to be home. Here we go:

Swink Sweat 

For Time:

-100 Cleans*

*Every minute on the minute, and at the beginning of the workout, you must do 3 Burpees 

Swink Fundamentals 

-Hip Mobility 

-Glute Strength 

Skill/Strength:

1 set, every 3:00

-1×8 Back Squats @80% of 10RM

-1×6 Back Squats @85% of 10RM 

-1×4 Back Squats @90% of 10RM 

For Time (12:00 cutoff):

-800m Run 

-50 WallBalls 

Core:

3 Sets of:

-12 RDL’S, tough

-as long as possible, hold a “Dragon Flag”

We got plenty of rest, needless to say.