Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
5 x 10 BB Row
3 x 10 Good Mornings
5 x 15 T2B

Stamina
800m Farmer’s Carry

Conditioning 3 rounds:
30 x KB Swings
50 x Air Squats

…then…

Run 3 miles and aim for a 7 minute per mile pace!

Abs
25 x Crunches
20 x Wide Leg Sit Ups
11 x V-Ups
15 x Side Bends
30 x Russian Twists
10 x Leg Levers

Swimming
1 x 50m, rest 20 breaths
8 x 25m, rest 15 breaths

Practice treading water, holding your breath, or practice different strokes if you feel like doing more.

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