Warm up
Swim AMRAP:
4 x 25m, no more than 15 breaths rest
Survivor
Jump Rope for 3 x 3 minute rounds, rest 2 min
Abs
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
Athletic Firefighter 