WARM UP
1 mile run
SKILL
4 x 25 yd kickboard
*Rest :30 in between
4 x 25 yd freestyle
*Rest :30 in between
DRYLAND VERSION
3 rounds for completion:
:40 dead hang
6-10 strict pull ups
:30 banded lat stretch each arm
WORKOUT OF THE DAY
For time:
30 burpees
300 yard swim (buoy line for folsom)
30 burpees
DRYLAND VERSION
For time:
30 burpees
3k ski
30 burpees