NLSC Gold Boys - AM
SCM
Equipment - none needed
12 x 50 IMO/Fr on 1:00 EN1
10 x 75 SKS on 1:20 EN2
9 x 25 Sprint Medley on :45 SP3
8 times through the following:
20 Jump Ropes
8 slalom jumps
20 swimmers pulls w/ stretchcordz
sprint run into pool
50 Fly/Back w/ double climb out
12.5 sprint Free no breath w/ double climb out
10 TRX pull ups
10 knee ups in Roman Chair
3 pull ups
1 lap running the perimeter of the building
10 x 75 KSK on 1:20 EN2
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