3 rounds
5min EMOM rounds

Round 1
1. 5 Bobs
2. 2 25m Underwater Crossover
3. 1min Tread
4. 50m Sprint Swim
5. 1min Rest

Round 2
1. 25m Brick Tow (right)
2. 25m Brick Tow (left)
3. 1min Tread (hands out)
4. 25 Gutter ups
5. 1min Rest

Round 3
1. 50m Sprint Swim
2. 5 Bobs
3. 1min Tread (toes out)
4. 2x 25m DB walks
5. 1min Rest

Programmed by: Master Instructor @ddooonnnn for the DEF MMA Online Program
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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.