AM
Swim 20 min active recovery
PM
Warm up:
3 min ski/bike or row
2x
10 Banded Good Mornings
10m lunge twist
10m bear crawl
Every 3 minutes for 21 minutes:
20 WB
1 rope climb
10 Front Squats 115/85
1 rope climb
Every 2 minutes for 12 minutes:
20 Ab Mat Sit Ups
20 KB or DB Deadlifts (pick your weight)
