NLSC Gold Boys - AM
SCM
Equipment - cp, snorkels
10 x 150 on 2:15 EN1
catch paddles & snorkel
12 x 75 on 1:20 EN2
SKS
Dryland/Pool Circuit:
10 x {8 Bench Jumps
{10 Med-ball cleans
{1 Lap around pool
{10 Kettle Ball raises
{1 Sprint to pool doors
{75 meter Free/Fly/Free
{10 TRX horizontal pull-ups
{10 push-ups
{3 pull-ups
1 x 500 choice in the shallow end
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