Mobility Training:
2 Rounds
HAM Complex
3x Hip swivel each direction
10x Hip crossovers (legs straight) each direction
6x Backward rolls
5x Shoulder dislocates
10x Cossack squats
10x Dive bomber push-ups
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg
Endurance:
"Survival Swim"
While wearing BDU's or a flight suit, boots, and a weighted 8-10 lbs. vest swim 500m. If you need to, break up the swim into 10x 50m.
Was not as bad as one might think since there was no element of time only completion. I chose the sidestroke for the duration which was comfortable and efficient; Ben chose the breast stroke which he demonstrated to be superior as he lapped me the last lap.
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