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Friday 12-13-13

XMAS PARTY!!!! Today is the day for the Christmas Party. Unfortunately, if we didn’t clear it up, we will not have classes at night. Yes, 5:30am and 9:00am are on. Also, we will be at the gym from 4-5ish if you are able to come in then and get in a workout.

The party is potluck, just to remind you. It is ugly/tacky/funny Christmas Sweater attire. We will play some funny games and white elephant gift exchange. Please, if you can, participate in all, its too much fun to pass up. And hey, introduce yourself to someone you dont know!

Swink Fundamentals -Shoulder Strength/Mobility

5×1 Back Squats (heavy)

For Time: -100 Singles ○30 Pushups -90 Singles ○30 Squats -80 Singles ○30 Abmat Situps -70 Singles ○20 Pushups -60 Singles ○20 Squats -50 Singles ○20 Abmat Situps -40 Singles ○10 Pushups -30 Singles ○10 Squats -20 Singles ○10 Abmat Situps -10 Singles

Swink Performance -Shoulder Strength/Mobility

3×5 Back Squats @75% (on the 5th rep, hold the bottom of the squat for 5sec)

“I’ve got a lot of pull” 21-15-9 -Calorie Row -Pullups


Burpees and Bars…what’s more to say?

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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