Wednesday 10-11-17

So, just so everyone is up to date, Betsy and I will be out of town this Thursday thru Sunday. This means, unfortunately, we have to make some minor changes to this week’s schedule. We’re short handed and we do truly apologize for any inconvenience.

-Thursday morning, no RomWod at 5:30am

-Friday evening, no 6:30pm classes. The workout on Friday will be for all classes, so Sweat crew can come to any class and encouraged to. We again apologize for this inconvenience.

Swink Sweat

Core:

-4×10 Plank side steps, each direction

-4×10 Hip Extensions

6:00 AMRAP

-6 Box Jump Overs

-12 DB Snatches

1 Mile or 800m Run cool down

Swink Fundamentals

-Thoracic/Front Rack Mobility

Skill:

-Bar Muscle Ups

4 Rounds of:

2:00 AMRAP:

-12/10 Calorie Bike

-Max Burpee Bar Muscle Ups

2:00 Lift:

-1 Heavy Squat Clean

Accessory:

-100 Band Pullaparts

-100 Single Arm DB Rows/arm

We can and will modify for ya!