Friday 11-6-15

One last Retest day. One last workout. Let’s have some fun!

Also, we will be putting up a vote board for 2 dates to have the “Swinksgiving” celebration. Please vote so we can decide when we will be having this dinner. The sooner the better.

Swink Intro -LaCrosse Ball introduction -Importance of Squat stance

Skill: -Air Squat -Ring Rows

“1/2 Cindy” 10:00 AMRAP -5 Pullups -10 Pushups -15 Air Squats

Swink Sweat Skill: -Back Squats

Retest #6 8:00 AMRAP -Back Squats -4 weights, 10 reps each, with max reps at the last weight, each heavier than the last

Swink Fundamentals & Performance -Shoulder Strength

Skill: -Handstand Pushups

For Time: -50/30/25 Double Unders -40/25/20 Pullups -30/20/15 WallBalls -20/15/10 Box Jumps -10/10/5 HSPU -20/15/10 Box Jumps -30/20/15 WallBalls -40/25/20 Pullups -50/30/25 Double Unders

Pullup Strength: -4×8 Bent Over Rows

When you match…Swink style!