• Betsy

Wednesday 4-23-14

It’s getting warm out there you guys, this means your water intake NEEDS to be AT THE MINIMUM 1/2 body weight in ounces of water. Add another 30 or so ounces for every hour of exercise…in perfect 75° weather. So, when it gets hot, you’ll NEED even MORE water! Don’t be dumb, drink away!

Example: 150lb person should have AT THE MINIMUM 75 ounces of water. That’s about 5 bottles of water, the 16 ounce ones. Add another 30 ounces for coming to the gym and that person is at 95-100 ounces at a minimum!!! Get on it!!

Swink Fundamentals -Hip Mobility

Skill: Knees to Elbows

4 Rounds for time: -150m Run -15 Knees 2 Elbows -10 Dumbbell Swings

Swink Performance -Hip Mobility

Strength: -3×5 Front Squats -3×10 Bent Over Rows

4 Rounds for time: -250m Row -10 Pistols -8 Alt. Split Jerks (115/75)


With a tough week so far and tough workouts ahead, are you recovering?! FitAid and SFH Recovery Protein is a great start!

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