• Swink Athletics

Friday 3-30-18

Well, safe to say training so far has been successful in finding the weak areas, everyone is sore!

Let’s keep this going into today, Functional “Fun” Friday.

Swink Sweat

3 Rounds w/ a partner of 1:00 on, 1:00 off

Station 1

P1: Ski for Max Calories

P2: Max Speed Skaters

Station 2:

P1: Max Jump Rope

P2: Max Goblet Squats

Swink Fundamentals

-Quad Smash


-3×5 Tempo Goblet Squats, “10 seconds”

*The focus is to keep the torso from moving whatsoever by keeping the core tight. Stay as upright with the torso as you can as well.

-3×up to 10 Tempo Barbell Curls, 5 sec up, 5 sec down

**Both of these above are done as a class, no one does this alone. Rest 1:30 between sets

-800m Farmers Walk, one DB or KB, switch hands as needed and focus on being upright with the core tight and shoulders back.

-1×10-20 Wall Walks, focus on a tight, hollow body the entire way up and getting as close to the wall with your nose as you can without reaching with your neck.

Dont forget, we place the order today and if you need protein, let us know!

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