7//3 charles goodman

SEALFIT

Baseline:
30 min Eliptical
THEN..
5 rounds of…
– 10 x wall ball
– 10x pushups
– 10 x 2 Ct mt climbers

Strength:
10-8-6-6-5-3-3 Seated Press

Stamina:
18 x 85% 3RM

Work Capacity:
21-15-9-15-21 of…
– Ring Dip Pushups
– DL (135#)
– Double Unders

Durability:
– 200 Abs

SWIM
WU: 450 as 100 swim, 50 kick (FREE)
450/450
Kick: 8×50 FINS @ 1:10
400/850
Drill: 10×25 @ :40
650/1850
Main: 6×200 @ r:45
- Odds = Negative split by 100s
- Evens = Descend 1 to 3
1200/2700
Fins: 8×50 @ r:15 as 25 Bk/25 Br w/Fly Kick
400/3400
200 EZ
200/3600