SWIMMING

WOD #1 (IF YOU HAVE A GYM)

-ABS-
RUSSIAN TWIST X 30(10LB)
HIP OUT N UPS X 30
TOE TOUCHES X 30
4 ROUNDS

SQUATS 3X5, 3X3, 1X15
STEP-UPS 3X6ea
RDL 5X5
BENCH PRESS 3X5, 3X3
EDI MODIFIED PULL UPS (6, 3, 1) 3 ROUNDS
SHOULDER COMBO (T,Y,W) 3X10EA

FININSH
KNEE TUCKS X 10
SIT-UPS X 20
KNEE TUCKS X 10

5 ROUNDS

WOD #2

RUSSIAN TWIST X 40 (NO WEIGHT)
HIP OUT N UPS X 30
TOE TOUCHES X 20
3 ROUNDS

SQUATS X 25
SIT-UPS X 20
BURPEES X 15

5 ROUNDS