11 March

Training AM Session (11a)

Pool Day
A. 200m Warm-Up

B. 10 Rounds
25 Yard Back Stroke
25 Yard Free

C. 3 Rounds
25 Yards Free (Hard) x3
25 Yards Recovery x1

D. 2 Underwater 25m Free
Rest 90 Seconds B/W

E. 150m Relay (Free)


Training Session PM (2p)

A. Class WOD
16m EMOM "Parlay"
Min 1: 30 Yard Slamball Squat Throws (50)
Min 2: 8 Burpees To Target
Min 3: 10 T2B
Min 4: 20 Du's + Max Cals Ski
*21-22-21-24
*88 Cals

B. 100 Banded Tricep Extensions