• Swink Athletics

Wednesday 11-26-14

What. A. Workout!

Remember the Thanksgiving schedule: Wednesday, normal schedule Thursday, closed all day Friday, no morning classes, evening classes are on Saturday, normal schedule

Swink Fundamentals -Hip Mobility

Strength: -5×3 Back Squats, build in weight

20:00 AMRAP -10 Calorie Row* -15 Double Unders -20 Hollow Rocks

*add 5 calories each round

Swink Performance -Hip Mobility

Strength: -6×2 Back Squats, 2@ 75%, 2@ 80%, 2@ 85% -6×:30 sec Hollow Rock hold between sets

For Time: -1000m Row -5 Rounds of “Cindy” •5 Pullups •10 Pushups •15 Squats


Found this little gem just waiting for Coach Betsy. Artist: Khloe Clark!

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