AM
Swim 30 min choice, active recovery
PM
5 Rounds:
12 DB lateral raise
8 Bent Over Barbell Row
15 Front Plate Raise
8 Strict Chin Ups or Supinated Aussie Pull Ups
*:30 rest between all
Then:
3 Rounds:
:60 front leaning rest
:30 R plank
:30 L plank
20 Ab mat sit ups
Then:
12 min of moderate rowing for distance
