Monday 11-7-16

Well, we’re off to a new month and for those of you in Fundamentals, we have begun a handstand challenge.  Our goal for you all is to have you doing/attempting freestanding handstand walks and doing strict HSPU to an abmat….gonna be a tough goal, so we’re definitely going to need your help.  All of the challenges will have videos or pictures posted to social media on both instagram and facebook.  Be sure to tag us and use #SwinkHandstands so we can see all your progress.

Swink Sweat

20:00 AMRAP

-Bear Crawl

-12 Band Dips

-20 WallBalls

Core:

-3×15 Weighted Side Plank Dips

Swink Fundamentals

-Hip Mobility

-Glute Strength

Strength:

Back Squats:

-1×8 @90% of 10RM

-1×6 @95% of 10RM

-1×4 @100% of 10RM

2×5:00 AMRAP with 2:00 Rest

Rd1: Max Calories

Rd2: -8 Shoulder 2 OH, RX (155/105), -16 Air Squats

Be sure to go read the write up for our Member of the Month for November