• Betsy

Wednesday 11-12-14

Reminder, next week we are doing a test week where we will test you in various lifts and workouts. Be sure to get plenty of rest and eat right!

Also, we have a new black on black shirt available today. Very limited number in each size.

Swink Fundamentals -Hip Mobility

Skill: Squat Cleans

15:00 AMRAP 1, 3, 5, 7…etc reps of: -Squat Clean -Burpee

Swink Performance -Hip Mobility

Strength/Accessory work: 3 Sets of: (A1) 12 Band Presses (A2) 15 GHD Situps Rest 1:30 between sets 3 Sets of: (B1) 15 Bent Over Rows Rest 1:30 between sets

Every 2:00 on the minute for 12:00 -5 Front Squats, heavy, from the rack -10 HSPU -15-30 Double Unders


The freshness is here!

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