Strength day
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Bench press: 6x3, 45s rest between sets
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Box squat: 6x3, 45s rest between sets
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Deficit trap bar deadlifts: 6x3, 45s rest between sets
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5 rounds
5 Band resistance pull-ups
15 dips
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Kettlebell sit-up complex
3x
5 front
5 right
5 left
5 front
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Tabata
Weighted planks, 45
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Swim 500m
Then
Tabata- dive bombers
Then
250m swim
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Log flips, 100m
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