Warmup

Strength
10 x 5 Squat
5 x 10 Leg Press
5 x 15 Leg Curl
5 x 20 Calf Raise

Stamina
1) Perform 1/3 of your Max Pull Ups EMOM for 3 minutes
2) Perform 3 sets of Max Weighted Pull Ups

3) Perform 1/3 of your Max Push Ups EMOM  for 3 minutes
4) Perform Max Push Ups in 2:00, 1:30, 1:00, & :30

Conditioning “KB Breathing Ladder”
Perform 2 KB Swings, no breathing; Recover 1 breath
Perform 4 KB Swings, no breathing; Recover 2 breaths
Perform 6 KB Swings, no breathing; Recover 3 breaths

Continue until you cannot perform a complete set then work your way back down. I haven’t done this in a while, so it should be fun!

And get ready to hit the pool next week!

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