Wednesday 4-5-17

Well we have a new Member of the Month and we would love for you all to go check it out. Just click here to check her out!  

Laura has been working hard for some time now and it’s really starting to show. She has learned that “training” not only goes on in the gym, but outside as well. The diet portion is so important and she is definitely proof of that and it shows. Congrats Laura!

Swink Sweat 

3 Rounds For Time:

1:00 Max Leg Lifts

2:00 Max Jump Rope 

3:00 Max DB Box Step Overs

3 Rounds of:

-1:00 Max Calorie Bike

-2:00 Rest

Swink Fundamentals 

-Thoracic Mobility 

Strength:

3 Sets of:

-10 Front Squats @65%

-10, 15 or 20 Pushups, your choice based on your ability

Rest 1:30 between sets 

12:00 EMOTM 

-1 Squat Clean, build up across sets, working to as heavy as possible for the day

Accessory:

-3×Max Single Arm DB Row (fast) + 3-5 Reps at a tempo of 3 sec up, 3 sec hold, 3 sec down