Warm up

Swimming AMRAP:
4 x 25m with no more than 20 breaths rest

Equalizer 3-5 rounds:
10 x DB Curls
10 x Lateral Raises
10 x Upright Rows
20 x Back Extensions
20 x Downward Dog stretches
10 x DB Shoulder Press
10 x Shrugs
10 x Front Arm Raises

Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball


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