Warmup plus:
Max Pull Ups

Strength
5 x 5 Shoulder Press
5 x 10 BB Curl
5 x 15 Dips
5 x 10 Lateral Raise

Stamina
100 x Walking Lunges
800m Fireman’s Carry

Conditioning 4 rounds for time:
20 x KB swing
20 x Burpees
Run 800m

Abs 4 rounds:
20 x Pulse Ups
12 x Side Bends
12 x V-Ups

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

400m, Fins and Snorkel

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s