5x at light weight.
5 Row, 5 deadlift, 5 clean, 5 front squat, 5 push press, 5 back squat.
Between steps 1 and 4, do max pull-ups (palms out), including between deadlift rounds.
- Military Press: warm up to about 80% of max.
- 5 sets of 5 at 80%.
- Deadlift: warm up to about 80% of max
- 1x5 at 80%
20 Weighted Sit-Ups
20 Russian Twists
- Warm-Up with 5x 25m UW's on 2:00 interval
- 10 Minutes:
25m Straight arm swim
25m Closed Fist swim
200m Fin Swim