3x3/4/4 DB Snatch w. 30/40/45
alt. Shoulder Circuit
alt. Band and Circle pull and press

4x12 DB Goblet Squat w. 50/60/65/70
alt. 4xface pulls w. 30

3x12ea DB DL w. 40/50/55
alt. 3x8ea lat pull down and bicep pull down w. 70/70/65
alt. 3x10 lower back extension

5fr/4k/3p/2im/1fr

8x150 bk,br k/d/s

3x100 fr,im,fr

wd

3200 yards

600s

2x
2IMD
1IM on 1:30

4x150 pull breath 5/5/7

3x
1k on 2/1s on 1:40/1fr on 1:30

wd

4x12 DB Goblet Squat w. 45/55/65/75
alt. Shoulder circuit w bands and circle
alt. shoulder rotator cuff

3x10 DB DL w. 40/50/60
alt. 3x8 Lat Pull down w. 80
alt. 3x8 bicep pull down w. 80

3x10 Leg Press w. 185/215/265
alt. 3x8 Tricep pull down w. 30

3x8ea Shoulder Circuit w 5/8/8
alt. 3x8 Goblet Squat w. 45/50/55
alt. 3x12ea Rotator Cuff

3x10 Seated Row w. 55/55/75
alt. 3x10/8/6 Leg Press w. 135/185/225
alt. Shoulder press and pull w band and circle

5fr/4k/3bk/2im/1fr
wd 1500

5fr/4k

4x300
as 3bk
2x150 IM/fr
3x100 IM on 1:35
4x75 IM rotate

3x150 50k/50br/50fr

wd

25 reserve swim

~2500