WARM UP
1 mile run
SKILL
10:00 flip turn practice
*Use walls and open water to get used to being upside down
DRYLAND:
EMOM 10:00:
1 barbell turkish getup
*Alternate arms each minute. Build to heaviest.
WORKOUT OF THE DAY
3 rounds for time:
100 yard swim (60 strokes)
12 DB thrusters
RX: (50/35)
DRYLAND:
For time:
3 rope climbs
20 burpee box jump overs
30 calorie ski
40 American KB swings
30 calorie ski
20 burpee box jump overs
3 rope climbs
RX: (24/20) (24kg/16kg)
Lv2: (30/24) (32kg/24kg)