WARM UP
4mins
10 Windmills
10 One leg squats
MOBILITY
Hipster glide
Peanut crunches
Shoulder trigger
Athletes choice
STRENGTH
Strict press and Strict chest to bar pull ups 5×5
SKILL
5min EMOM
5 Toes to bar
or 2+ Muscle ups
WOD
3 Rounds
500m Row
rest 60sec
20 Push press 52.5/35kg
20 Kettlebell swings 32/24kg
rest 60sec
COMPETITORS
Swim Workout, courtesy of Coach Chris Hinshaw of www.vivendilab.com
- 100 warm-up
- 200 pull, 100 kick, 50 swim w/ 45sec rest
- 200 kick, 100 swim; 50 pull w/ 30sec rest
- 200 swim, 100 pull, 50 kick w/ 15sec rest
- 5×100 (25 plus flip turn no breathing, 75 easy) w/ 40sec rest
- 100 warm-down
- Total: 2000