Monday 12-19-16

Don’t you all worry, Betsy and I will be back Tuesday!  We know you’ve been bummed but it’ll be ooooook. If your reading this before Monday morning, there is still time for you to sign up for the Lurong Living Challenge we’re doing on January 16th. You can of course sign up after that, you just lose out on the early bird pricing is all. 

Swink Sweat 

4×5:00 Rounds with 1:00 rest 

-30 Calorie Row 

With remaining time, AMRAP of:

-15 full body Crunches 

-3 Wall Walks 

Swink Fundamentals 

-Hip Mobility 

Strength:

-10RM Back Squat, your attempt must be at a higher weight than your previous amount, even if it is only .5lbs. If you fail at all 10, no worries at all. If you’re struggling, fight!  Do what you need to make sure your glutes, core and quads are ready to go!

8:00 AMRAP (this is just a strength set, no worries about tracking this one, but do make it tough)

-2 Tough Thrusters, you choose the weight 

-4 Strict Pullups

-16 Bicycles (core)

It’s not Swink, but it sure is pretty.