Friday 1-31-14

Last day before the weekend, time to turn up the intensity!

Swink Fundamentals -Shoulder Strength/Mobility

Skill: Kipping and Pullups

7 Rounds for time: -150m Run -7 Pullups

Swink Performance -Shoulder Strength/Mobility

Auxiliary: 2 Sets of: -15 Good Mornings -15 Bent Over Rows

Every Minute on the Minute for 16:00 Odd Minutes: -30/10 Double Unders -5 Chest 2 Bar/7 Pullups Even Minutes: -7 Burpees -5 Ring Dips/5 Deficit Pushups

Zack doing those deficit pushups SO fast!