Warmup

Stamina
2 min Max Pull Ups
2 min Max Sit Ups
2 min Max Push Ups

Conditioning
Run 4 miles for time

Abs
100 x Flutter Kicks
100 x Leg Levers

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

400m Fins and Snorkel

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