Here we go everyone, the start of the week and the beginning of:
(1) Our Intro Program. It’s still not too late to join if you know of someone who’d love to/would benefit from joining us at Swink.
(2) Our Nutrition Challenge. Be sure to check the Facebook group “Swink Nutrition Challenge” to keep up to date with it all.
Swink Intro -Foam Roller intro
6-10 Rounds of: -1:00 on, Max Calories -30sec rest
Core: -Hollow Body intro
Swink Sweat For Time (3:00 cutoff) -30 Burpees Rest 2:00 EMOTM for 10:00 -150m Row Sprint Rest 2:00 -15 Burpees
Swink Fundamentals -Hip Mobility -Glute Strength
Strength: -4×4 Back Squats, 2@70% 2@75% -3, 2, 2, 1 ,1 ,1 Push Press
For Time: -1000m Row -50 WallBalls
Core: -3×30 Russian Twists
Swink Performance Strength: -Build to Heavy Single Power Clean -4×2 Power Cleans + 1 Jerk @85% of H.S. -3×12 Bent Over Rows, tough
For Time: -25 Pullups -50 Hip Extensions -100 Double Unders
The old gym….oh the memories.