Wednesday 12-20-17

Guys, Christmas is almost here! Crazy how time has flown by. Remember that next week we will not be open for Monday, Christmas Day and the following day, Tuesday the 26th.

Swink Sweat

Front Rack Complex

-3×4 Front Rack Lunges/leg + 6 Front Squats

8:00 AMRAP:

-Shuttle Run

-10 Box Jump overs

3 Sets of:

-10 bent over rows

-10 temp knee raises

Swink Fundamentals

-Shoulder Rehab, lots of it

Strength:

Front Rack Complex

-3×4 Front Rack Lunges/leg + 6 Front Squats, add 5-10lbs to last week

-3×up to 30 sec ring lockout hold right into up to 15 sec ring Dip hold

-practice kipping on the rings

2 Rounds of Tabata, no rest

Odd Rounds:

-Max WallBalls

Even Rounds:

-Max KB Swings, (face)

Pew pew, you’ve been shot in the shoulders