1. 40 Minute Circuit
    400m Ruck, fast walk pace
    20 Pushups
    20 Crunches
    400m Sprint (no ruck)
    7 Pull-ups (any grip)
    25 Flutterkicks (4-count)
  2. Every 2 Minutes on the Minute (E2MOM), until failure.  
    75m Freestyle
    75m Fin Swim
    SO, you set your timer, and swim 75m freestyle, you come back and rest/transition to fins until the timer hits 2:00.  Swim 75m and then come back, rest/transition out of fins until timer hits 4:00, etc.  You fail when you are unable to complete the lap and transition in time.  
Posted on June 14, 2015 .