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Week of April 4th

Swink Family. What. A. Night.


Friday Night was TOO fun and we cannot thank you all enough for coming out. Each of you that came out made the night so fun and even more, makes us want to do it again!


As for this week, we are giving those of you who did not get to retest their deadlift back in December, a chance to test it this week, on Wednesday. Be there!


Monday

Every 2:00 for 4 Sets (8:00):

-10/10 Half Kneeling Single Arm DB Press


Every 2:00 for 4 Sets (8:00):

-10/10 Half Kneeling Single Arm DB High Pull


4 Rounds of:

-0:10 Bike Sprint

-0:10 Arms only Bike Sprint

-0:40 WallBalls

Rest 2:00


Tuesday

For Time with a partner:

-100 Calorie Row

-100 Bench Press

-75 Calorie Row

-75 Bench Press

-50 Calorie Row

-50 Bench Press

-25 Calorie Row

-25 Bench Press


Wednesday

Every 3:30 for 3 Sets (10:30):

-12-15/12-15 Single Arm Banded Lat Pulldown

-5/5 Walking Staggered RDLs


15:00 to find:

-Heavy 5 Rep Deadlift for the day

*Every break, complete 3-5 Sets of:

-5-15 Toes to Bar


Thursday

Every 5:00 for 5 Sets (25:00):

-8/8 Back Rack Reverse Lunges

Rest 0:30

-5-8 Back Squats, 0:03 down


Friday

For Time:

21-15-9

-Power Cleans

-Bar Facing Burpees

-Pullups


Saturday

TBA


Deadlift Daaaaay!

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