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Monday 2-15-16

Here we go, starting a new week! We have some fun events this week.

First, this Saturday, from 8am-4pm, we have 5 of our crew competing in Lewisville in a competition. If anyone wants to come join us or come any time during that time frame, we’d love to have you out! This also means we will not have class this Saturday.

Second, that evening, we have our “Pre Open Bash” get together at Joleen’s place here in Midlothian. The address is up at the gym on the events board. We’d also love to have you all out there too!

Also, don’t forget that we begin our Intro program next week, Feb. 22nd. If you could help us get the word out for us that would be awesome!!

Here we go!

Swink Sweat 5 Rounds -15/12 Cal Row -15/12 Pikes -15/12 Box Jumps -15/12 Hanging Leg Raises

Swink Fundamentals -Glute Strength -Shoulder Mobility

Strength: -Back Squat 4×3 @85%

Skill: -Overhead Squats

For Time: -30 OHS (Bar) -400m Run -20 OHS (added weight) -400m Run -10 OHS (added weight) -400m Run

Core: -3×15/side Anti-Rotation Presses -3×Max Strict Leg Raises/Toes 2 Bar

Swink Performance -Shoulder Strength -Glute Strength

Strength: -Push Press 4×5 @75% -Front Squat 2RM (yes, again)

For Time: -800m Run -40 Cal Row -20 Squat Snatch (115-135/75-95)

Core: -3×15/side Anti-Rotation Presses -3×Max Strict Toes 2 Bar

Extra Credit -Do the other class’ workout


Oh these fun things…

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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