Warm up

Strength
10 x 5 Press
5 x 10 BB Curl
5 x 15 Dips

Stamina
1) Perform 1/3 of your Max Push Ups EMOM for 3 minutes
2) 3 rounds: 20 x Push Ups & 20 x Arm Haulers

3) Perform 1/2 of your Max Sit Ups EMOM for 4 minutes
4) 3 rounds of 30 each: Sit Ups, Crunches, Leg Levers, K2E, & Flutter Kicks

Conditioning 5 rounds for time:
100 m Farmer’s Carry
100 m Yoke Carry/Buddy Carry

Swimming
Warm up 200 m
Freestyle 500 m
Backstroke with fins 500 m
Cool down 250 m

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