Session Focus

  • Upper Body 50% 50%
  • Lower Body 35% 35%
  • Core 15% 15%

WARM UP…

Repeat through the below 3 times total:

45 seconds DEADBUGS
15 seconds REST
45 seconds BIRDDOGS
15 seconds REST
45 seconds T PRESS UPS
15 seconds REST

MAIN SET…

Repeat through the below 5 times total:

15 seconds SURFER SQUATS 
15 seconds FRONT KICKS 
60 seconds SWIM PULLS – WITH FAST TURNOVER!
30 seconds Rest!