• Betsy

Friday 10-10-14

Friday is here! Whoo whoo!!

Remember we do not have class this Saturday but we will post a workout for you all to do. We want to see what your times will be. So do it!!!!

Next Saturday here in Midlothian, there is a 5K we would like you all to make it out to. The link is here. Let us know who all sign up for this.

Swink Fundamentals -Shoulder Strength

Strength: 3 Sets of: -15 Strict Hanging Leg Raises -10 Strict as possible Pushups

For Time: 20-18-16-14-12 -Cal Row -Dumbbell Snatches (alternating) -Box Jumps

Swink Performance Strength: 3 sets of: -10 Dumbbell Strict Press (heavy as possible)* -10 Dumbbell Bent Over Rows* -20 Hollow Rocks

*DB Strict Press and Rows are to be done unbroken

For Time: 10-8-6-4-2 -Deadlift (must increase weight each set and must be unbroken) -Double Unders* -Burpees *Double Unders are 20-18-16-14-12


Your coach doing those Dumbbell Snatches.

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