WARM UP
1 mile run
SKILL
FOLSOM/SAC/RANCHO:
Max distance underwater swim
*Focus on building lung capacity, not speed.
ROCKLIN:
Athlete choice
WORKOUT OF THE DAY
FOLSOM/SAC/RANCHO:
5 rounds for time:
100 yard/stroke swim
10 x 2 for 1 burpees (2 push ups)
20 air squats
*20:00 time cap.
ROCKLIN:
5 rounds for time:
400 meter run
10 x 2 for 1 burpees
20 box jumps
*20:00 time cap.