3.2.16

Warm-Up:
5x at light weight.
5 Row, 5 deadlift, 5 clean, 5 front squat, 5 push press, 5 back squat.  
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Between steps 1 and 4, do max pull-ups (palms out), including between deadlift rounds.  

  1. Bench Press: warm up to about 80% of max.
  2. 5 sets of 5 at 80%.
  3. Squat: warm up to about 80% of max
  4. 5x5 at 80%
  5. 3x: 
    20 Weighted Sit-Ups
    20 Russian Twists
  6. LATER: 
    7x
    400m Sprint
    20 Lunges
    20 Flutterkicks  

LATER: Swim

  1. Warm-Up with 5x 25m UW's on 2:00 interval
  2. 10 Minutes:
    25m Straight arm swim
    25m Closed Fist swim
    25m Touch-and-go
  3. 7x
    200m Fin Swim
    Equal rest
Posted on February 28, 2016 .