WARM UP
FOLSOM/RANCHO:
1 mile run
SAC/ROCKLIN/WHITNEY:
3 rounds:
10 ring rows
10 air squats
10 Russian KB swings
SKILL
FOLSOM/RANCHO:
3 rounds:
50 yard (30 strokes Folsom) swim w/ full somersault every 5 strokes
25 yard (15 strokes) backstroke easy
Rest as needed
*use this as flip turn practice and being comfortable upside down/under water
SAC/ROCKLIN/WHITNEY:
5 peg board climbs and 5 rope climbs (can complete in any order)
WORKOUT OF THE DAY
FOLSOM/RANCHO:
15 minute AMRAP
20 KB goblet squats
5 KB clean and jerks right arm
5 KB clean and jerks left arm
50 yard (30 strokes Folsom) swim
Rx: 53/35
L2: 70/53
*add 50 yards (30 strokes) each round
SAC/ROCKLIN/WHITNEY:
15 minute AMRAP
20 KB goblet squats
5 KB clean and jerks right arm
5 KB clean and jerks left arm
250m Ski
Rx: 53/35
L2: 70/53
*add 250m ski each round