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Wednesday 12-23-15

Only a few more days until Christmas everyone, get excited!

That means only today and a little on Thursday to get the last bit of meters in for the 100,000m challenge!  Don’t give up yet.

Remember that Thursday we have one class at 9am, so come get your sweat on before you get your eat on.

Swink Sweat 15:00 Ladder Movements are in pairs Pair 1: -Box Jump Overs -Full Body Crunch Pair 2: -DB Swings -Superman’s

Pair starts with 20/25 reps, pair 2 does 30/35 reps, pair 1 does 40/45, etc.

Swink Fundamentals -Glute Strength -Shoulder Strength

Strength: -Front Squat, 1-1-1-1-1

Skill: -Handstands

8:00 AMRAP -15 sec Handstand Hold -30 Walking Lunges (15/leg) -15 Ring Rows

Core: 3 Sets of: -30 sec Plank, right into -15 Hollow Rocks

Swink Performance -Glute Strength -Shoulder Strength

Strength: Front Squat -Heavy Single -3×3 Tempo Front Squats, 22X2, 70%

Each Round For Time: -21 Thrusters (95/65) -21 Pullups Rest 1:00 -18 Thrusters -18 Pullups Rest 1:00 -15 Thrusters -15 Pullups Rest 1:00 -12 Thrusters -12 Pullups Rest 1:00 -9 Thrusters -9 Pullups

Core: 3 Sets of: -30 sec Plank, right into -15 Hollow Rocks


Come get your meters in people, don’t quit that easily.

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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