Wednesday 7-12-17

Today we have Airrosti coming in to the gym so if you have some nagging pains or any questions at all, be sure to ask away.  They’ll be at the gym starting at 5:30pm. 

Swink Sweat 


3 Rounds of:

-10 Band Walks

-10 Band Curtsy Taps

-6 Lunge Lifts

-6 Squat Side Lifts

-10 Heel Clicks

3 Sets of:

-Tabata Rope Slams/Ski

3 Sets of:

-2:00 Plank Holds

Swink Fundamentals 

-Front Rack Mobility

Skill (10:00)

-Ring Muscle Ups

3 Rounds For Time (12:00 cutoff)

-400m Run

-5/10 Ring Muscle Ups


Every 2:00 OTM for 6 Rounds 

-1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat, build but keep technique 


-Accumulate 3:00 Plank

Up and up