Warm-up: Half mile jog, 2 sets of 5 pull ups, push-ups and knees to elbows. Focus on shoulder rotations, swimmer�s stretch and those lower extremities.
WOD: Rest
Strength: Incline press 3 sets of 3, Bench press 3 sets of 3, dumbbell pull overs 3 x 10 and reverse grip pull ups 3 max sets. Can�t forget those abs, 4 sets of 15 v-ups.
Endurance: 4 rounds of 400 meter sprints. Walk 400 meters (approx 4 minutes) between each sprint. Wrap up with � mile jog for a cool down.
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