Thursday

AM-----swim----300m drills, 5x25m sprints 10s rest, 5x250m 1m rest, 300m cool

PM-----CF
A1. press @ 30x3 - 3x10 65# rest :20
A2. russian step ups DB 3x10/leg 20" box @ 25 DB rest :20 b/t leg then rest 2 m

B1.  back extensions @ 4022, 3x10-12 rest :20, 12 -12- 10
B2.  hollow hold 3x30-45s, rest :60, 45-45-33
+
8min AMRAP
5 ring rows
10 wtd sit ups w/ 15# ball
10 box jumps, step down 20"
6 + 5