ADVANCED

Level: Advanced
Intent: External focus, Speed development & CO2 tolerance.

WOD:
40x Air Squats
40x Push-ups
40x 4 Count Flutter Kicks
50m Underwater Cross over EOMOM x 10 Reps

20x Air Squats
20x Push-ups
20x 4 Count Flutter Kicks
25m UC EMOM x 10 Reps

40x Burpees
Programmed by: DEF T2 @bkkincaid

Disclaimer:
Always conduct these workouts with a partner. If you don’t have one, always tell the lifeguards what you’re going to do so they can be your buddy. Safety is paramount, and will always come first, have a plan. Buddy system is always in effect.