SEALFIT

Baseline:
30 min run
Frog Complex – 75, 85, 95, 105
- Deadlift
- Row
- Powerclean
- Push press
- Back Squat

Strength:
5 rounds of:
3 x pull ups (or to fail) with weights
10 x lat pulldowns

Stamina:
3 x WPU @ 90% 3RM
5 x decline pushups
10 x lat pulldowns

Work Capacity:
5 rounds max effort for 1 min @ 1 min rest…
- Wall Ball
- SDHP (75#)
- Box Jump
- Push Press (75#)
- Double Unders

SWIM

WU: 450 as 100 swim, 50 kick (FREE)
450/450
Kick: 8×50 FINS @ 1:10
Drill: 10×25 @ :40
650/1100
Main:
6×200 @ r:45
Odds = Negative split by 100s
Evens = Descend 1 to 3
1200/2300
Fins: 8×50 @ r:15
25 Bk/25 Br w/Fly Kick
400/2700
200 EZ
200/2900