Bob Progression

10x Bobs
10x Surface Full Exhale Bobs
10x Bob w/ 5sec Bottom Pause

10x Bobs
10x Surface Full Exhale Bobs
10x Bob w/ 10sec Bottom Pause

10x Bobs
10x Surface Full Exhale Bobs
10x Bob w/ 15sec Bottom Pause

Programmed by: DEF Instructor @warren

If you don’t have access to a deep pool, try our Bob variations in a more shallow pool by touching your butt or chest on the pool floor.

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.