- Betsy
Wednesday 3-28-18
Guys these past 2 days have been awesome with the addition of these movements, we hope you guys like them! Today is no different, we are focusing on structure and balance.
Swink Sweat
Strength:
-4×10 RDL (each leg)
-4×10 Chinups
10 Rounds of:
-8 Lunges
-6 KB Swings
-4 Ring Rows (tough)
Swink Fundamentals
-Lat and Forearm Smash
Strength:
-accumulate 2:00 in Ring lockout hold
-accumulate 2:00 in Ring dip hold
*every time your break on these, you have to do either 10 Strict Toes 2 Bar, 10 Strict Leg Raises or 12 Pikes
4 Rounds of:
-25 Side Plank Raises/side
-25 Tricep Extensions, DB or Bands
-25 Jumping Lunges/leg
-10 Pushups + “Spider” Legs
Cool Down:
-2000m Row

The rings shall be our friend this year.