Warmup

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

Stamina 5 rounds, not timed:
10 x KB Romanian Deadlift
Max Time Handstand Hold

Conditioning
30 minutes on a Road Bike or Stationary Bike

Abs 4 rounds:
15 x Leg Levers
9 x Pulse Ups
8 x Bicycles

Swimming
2 x 50m, rest 15 breaths
8 x 25m, rest 15 breaths
2 x 200m, Freestyle Snorkel
2 x 200m, Breast Stroke Snorkel

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