WARM UP
1 mile run
SKILL
FOLSOM/RANCHO/SAC:
Kickboard drills
-3 rounds of:
50 flutter kick
50 breast stroke kick
ROCKLIN:
Back squat
5 x 5
WORKOUT OF THE DAY
FOLSOM/RANCHO/SAC:
10:00 swim for distance
5:00 rest
10:00 swim for distance
*Score total yardage if in pool.
ROCKLIN:
For time with partner:
4 x 1 mile bike relay
400 meter run together
50 synchro burpees
400 meter run together
4 x 1 mile bike relay