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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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10-9-8-7-6-5-4-3-2-1 pyramid
Power cleans, increase in 5 pound increments every set
Dips
Bulgarian split squats, bodyweight, per leg
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Snatch-grip high pulls from the hang, 5x5
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Tabata
Weighted planks, 70
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Weighted box jumps, 5x8
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Tabata
Static chin-over-bar hold, palms forward
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1000m open water swim
-or-
tabata sprint/walk
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