Warm-up:

5 min Choice Swim

3 min Choice Kick

Main Set:

100 Build (15 sec rest)

2 x 50 (10 sec rest)

-25 Drill/25 Build

4 x 25 Strong Effort! (10 sec rest b/w each)

30 seconds recovery

*REPEAT SET 5X**

Ladder Set:

25/50/75/100/100/75/50/25

-10 sec rest b/w each…build up the ladder Hold Strong effort down the ladder

200-300 ez pull