Wednesday 11-15-17

Don’t forget the schedule adjustments for next week guys.

-Wednesday evening, Open Gym style with a posted workout for you all to come do

-Thursday, Thanksgiving morning, 1 group class at 9am

-Friday, only open that evening for another Open Gym style day

Swink Sweat

Strength:

3 Sets of:

-10 Scap Retractions

-10 Bent over row and rotate

3 Rounds of :

-20 Band side steps

-Max superman holds

3 Rounds of:

-20 Hollow Rocks

-15 Goblet Squats

Swink Fundamentals

-Pec Rolling

Skill:

-recap on seated muscle ups

7 Rounds For Time:

-3 Seated Muscle Ups/Muscle Ups, RX+(unassisted)

-6 Burpee Box Jump Overs

-12 DB Snatches, alternating, RX (50/35)

Accessory:

-3×12-15 DB single arm bent over rows

-3×12-15 Banded reverse lunges

Sometimes the negative talking can have a bigger impact than you think…