Thursday Nov. 18th

AM Swim

200m Warm Up
8x25 Kick sprints
8x50 Pull
Tabata wall kicks 8x10sec on 10 sec rest
Tabata Tread water (arms only) 20sec/10sec rest. Rest is active, continue treading with leg assist.
4x25 Sprints
Warm Down

PM Gym

Muscle Up-Hand Stand Practice

Rope Climb Nate (Nate plus 1 rope climb to 15 feet to start each round)

Jared: 2 pood, 12 rounds +1rope clime +2 Muscle/Ups + 4 HSPU's

Danial: Bailed as an Uber pussy. Shoulders strained. Needed to stop.

Running Pace work:

200M, 200m, 400m, 400m, 800m, 1600m

Jared: 200-:39, 200-:45, 400-1:32, 400-1:40, 800-3:12, 1600-6:25

Danial 200-:44, 200-:45, 400-1:35, 400-1:40, 800-3:16, 1600-6:38

Max L-Sit Hold 2 Rounds:

Jared 37sec, 20 sec (?)
Danial 36sec, 20 sec (?)