Friday 6-19-15

Friday is here and the weekend on the way! Remember we do have Saturday morning class at 9:45 with, as always, a surprise workout and partners.

Today, reminder that we have a noon class that all our unlimited members and Sweat members may take advantage of.

Swink Sweat 27:00 AMRAP -10 Med Ball slams (quick/fast) Then, without dropping the Med Ball, you complete: -200m Run -20 Lunges -12 AbMat Situps

*the only time you may drop the ball is when doing Med Ball slams *if dropped during the run, lunges or situps, there is a 5 Burpee penalty

Swink Fundamentals -Shoulder Strength

Strength: 4 Sets of -Max DB bent over rows -Max DB curls

Skill: -OHS

3 Rounds of: -5 OHS -30 ft Lunges -20 AbMat Situps -30 ft Lunges

Pullup Strength: -3×Max Elevated Ring Rows

Swink Performance -Shoulder Strength

Strength: 3 Sets of: -Max strict DB press -Max DB curls

5 Rounds for time: -5 Power Snatch (95/65) -10 Goblet Squats

Pullup Strength: -3×Max Elevated Ring Rows

This was one of first decisions when moving to our current location, would different soap bottles fit on the sink….struggles…. 😉