Flexibility and ROM Drills
10 mins active stretching
5 Rounds
3 mins of jumping rope - mix in double-unders, cross-overs, shuffle step, slaloms, and running in place...
1 min rest
then
5 Rounds
3x Wall walks
5x Muscle-ups
3x Wall climbs
1 min bridge (alt between front and back each round)
then
Farmer carry 150 lbs max distance 1 attempt
Swim Proficiency
500 yd freestyle w/fins
1-2-3-4-3-2-1 laps of over/unders
10x 50yd brick swim
Work on drown-proofing, bobbing, and dolphin swim w/hands behind back.
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