Ranger Prep Winter W12D4

Warm Up:

8x 50 Free + 50 Side Stroke

Main Set:

10 Rounds

100 Free + 50 Kick :30 Rest

5min Tread Water

Gym:

Pull Ups 3x10

Good Mornings 3x10

Barbell Bentover Row 3x10

Straight Arm Pull Down 3x10

Plank 4min Total