Strength Day
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Warm up:
10 reps each, except Carioca
Carioca, 50m
Lunge with a twist
Inchworms
Lateral lunges
Frankensteins
Knee jumps
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Superset
7x
3 incline bench press
3 box squats
3 snatch-grip deficit deadlifts
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10-1-10
Pull-ups
Dips
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EMOM, 5 minutes
Rope climb w/ vest
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Tabata
Weighted planks, 70
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Swim 500m dolphin kick w/ fins, no arms
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