”DEF Complex 1”
5rds
1. 2x clapping push-ups
2. 2x jumping lunges
3. 2x jump squats
4. 1x Burpee into Dive
5. 1x 25m sprint
6. 2x gutter ups
7. 2x bottom outs
8. 1x 25m UWC
9. 1min rest

Programmed by: DEF Instructor @don.lives

Target time for each round is under 1:30min.

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.