Monday 9-22-14

It’s the beginning of a new week and we hope you are all ready to tackle it.

We are going to be doing longer, less intense workouts this week, just giving you all a heads up. We’re focusing on your pacing and longer (aerobic) capacity. So, let’s have some fun!

Swink Fundamentals -Shoulder Strength

Skill: -Rowing and Dumbbell Snatches

5 Rounds of: -8 Burpees -6 Dumbbell Snatches/Arm -400m Row

Swink Performance -Shoulder Strength

Strength: -Take 10:00 to work to a tough 3 rep Overhead Squat

5 Rounds for time: -400m Run -5-10 Chest 2 Bar -10 Overhead Squats

If your shirt doesn’t change colors, you didn’t try hard enough!