Wednesday October 22 2014

Prep
5 Min focused shoulder mobility 

10 Turkish Get up 
10 Russian Swings 
10 KB Windmills 


Strength 
Gymnastics skill work 

Conditioning 
10 Lengths of drills

Then; 
10 min AMRAP
10 Goblet squat 35/50 
50m swim 
30 sec  tread water 

* starting in the deep end, preform 10 goblet squat, swim 50m then tread water in the deep end 

Recovery 
Hot tub