4x25m underwater sprint
then
6 Rounds
200m freestyle + 12 spider man push ups + 18 leg levers + 20 back extensions
4×100 pull
4×150 kick
Before you go home cash out with the following super set
4×
6 pullups/burpees/lunges/flutterkicks
4x25m underwater sprint
then
6 Rounds
200m freestyle + 12 spider man push ups + 18 leg levers + 20 back extensions
4×100 pull
4×150 kick
Before you go home cash out with the following super set
4×
6 pullups/burpees/lunges/flutterkicks