RSP W3D2

Strength:
Hexbar DL 4x10
Lateral Step Up 4x10
Push Press 4x5
Lateral Raise 4x10

Conditioning:
1x 50y Freestyle + 50y Pull (Arms Only)
1x 200y Kick w/Board
3x 100y Free Style + 50y Breath Every 3 strokes
3x 50y sprint 
 
Cooldown:
5min Treading Water