Swim:
30:00 TT for distance
-1550m
1600m at 30:36[PR]
PM:
A1. DROM
A2. 800m run
B. Back Squat 3-3-3
C. 5 rounds, not timed:
3 x BS @ 90% 3RM,
10 x weighted step-ups (2 x 35# DB), 20" box
6 x Sprint Starts
D. Tabata - 8 rounds of each exercise in order:
Row (Calories)Squats
Situps
Push-ups
Pull-ups
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