Warmup

Water Confidence
Swim 20 min to warm up

5 x 25 m Under Water
Bob x 2 min
Tread Water x 2 min
Swim 200 m
Buddy Breath x 2 min
Recover & Clear Mask x 2

Swim 20 min to recover

Ruck
Ruck march 5 miles.

Abs 2 rounds:
16 x Leg Levers
60 sec Plank
26 x Russian Twist
20 x Wide Leg Sit Ups
12 x Crunches

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