December 17th 2014

Prep
5 min double under work 
Coach's choice dynamic 

Strength 
Max vertical jump 
Max unbroken strict HSPU 
Max Strict pull ups 
Max Strict Ring dips 

Conditioning 
50m swim for time 
Rest 2 min 
100m Swim for time 
Rest 2 min 
200m Swim for time 
Rest 2 min 
Max underwater swim 


Recovery
100m Breast stroke 
Hot tub