Week of March 7th

Guys, what a turnout we had this past Friday, Part 1 of 3! We cannot wait to do it again this Friday and once more on Friday the 18th. Then, its CELEBRATION TIME!! Date COMING SOON...

Monday

Every 4:00 for 4 Sets (16:00):

-5-8 Deadlifts

Rest 0:30

-50ft KB Front Rack Lunges

For Time:

-500m Row

-100 AbMat Situps

-500m Row

Tuesday

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

-Dips

Rest up to 0:30

-Bench Dips

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

-Max Time L-Sit

Rest up to 0:30

-15 Barbell Rollouts

Wednesday

Every 4:00 for 4 Sets (16:00):

-30 Double Unders/50 Single Unders

-10 Heel Elevated Goblet Squats

-10-15 Squat Jumps

Every 4:00 for 3 Sets (12:00):

-Pullups

Rest 0:10

-Assisted Pullups

Rest 0:30

-8-12 Tall Kneeling Hammer Curls

Thursday

For Time:

-1000m Run

-30/24 Calorie Row

-50 Hang Power Clean

-30/24 Calorie Row

-1000m Run

Friday

Swink's Friday Night Lights - Part 2

5RM Bench Press with a twist!!

Saturday

TBA

We've said it before and we'll say it again, its a family here.