Warm Up

100 M Swim

2 Figure Eight’s

WOD

E3MOM for 18 Minutes

Every 3 Minute On The Minute

25 Meter Swim, to 25 Meter Dumbbell Walk

The purpose of this workout is to get moving, elevate your heart rate. Calm your mind, and slow your heart rate after completing a 25 Meter Swim, with recovery breaths. The goal is to get under 5 recovery breaths into a 25 Meter Dumbbell walk, while creating an on demand relaxation, staying calm and staying in the fight.

We’re building our CO2 tolerance from last week, with a little more recovery time. This is vital for you to tap into extreme relaxation, conscious of your breath, and maintaining a high level of focus.

You will conduct both movements for 12 minutes, doing it every 3 minutes with a total of 6 Rounds.

WOD B :

15 MIN AMRAP (As Many Rounds As Possible)

200 Meter Swim

10 Bobs

10 Burpee Bottom Outs

10 Flutter Kicks (3 Count)

Figure Eight

Definition of Figure Eight: Swim halfway on top with the preferred freestyle method. Once you reach halfway, submerge and complete the rest of the pool length underneath the water with the preferred keyhole stroke. Complete another one to finish the figure eight.

- 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 comes first. Buddy system is always in effect.