Warmup plus:
20 x Back Extensions

Strength
5 x 5 Deadlift
5 x 10 BB Row
3 x 10 Good Mornings
5 x 15 K2E

Stamina 4 rounds:
200m Farmer’s Carry
10 x Turkish Get Ups (each side)
50m Sled Push

Conditioning KB Breathing Ladder 1-20-1

Swing the KB 1 time, and breath once
Swing the KB 2 times, and breath twice
All the way to 20, then back down to 1

Abs 3 rounds:
13 x Crunches
12 x Side Bends
11 x Pulse Ups
30 x Russian Twists

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

400m, Snorkel and Fins

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