Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes


Strength: 20 minutes to complete the following-

30-20-10 (not for time ~ self regulated rest)

Back Squat taken from the floor ~ Unbroken


Deadlift (using the same weight ~ Doesn't have to be unbroken)


GHD Situps or Ab mat situps with the med ball


Dumpster Dash with med ball


Conditioning: 6x100 meter sprint out with 100 meter back petal back to start ~ self regulated rest


Endurance: Meet at YMCA Pool @ 6 am

Swim: 20 minutes continuous ~ for max distance