Monday

AM-----missed swim
PM-----A1. RFE split squat @ 30x1 - 6/leg x 5; 30#DB; rest 20 sec
A2. strict pull ups @ 30x1 - 5 x 5; rest 2min

+
5 sets @ high effort
30 sec KB swings 44#
30 sec rest
30 sec row
30 sec rest
30 sec box jumps, 24" step down
30 sec rest
30 sec air dyne
30 sec rest