SeaLab Fitness

Dynamic W/u

Then:

3×10 shoulder dislocate

3×10 front raise @ 25# DB

3×10 lateral raise @ 10# DB

3×10 reverse fly @ 10# DB

Then:

3x(1-6) pull up ladder

3x(1-6) push up ladder

Then:

10×10 bench press @ 95#x6, 115×4

Then:

4x(30sec on/30 sec rest in OH) Press

Dynamic W/u

Then:

2×5 wall Squat

2×10 back squat

2×5 KB squat

2x20m lunge

Then:

5×3 back squat 185,205,225,245,245

Then:

6×1 pause squat 245,245,255,255,255,255

Then:

Five rounds of 5x KB front rack squat @ 2 60lb KB + farmers walk

Dynamic W/u

3×10 shoulder dislocate

Then:

2x(30sec on/ 30sec OH rest) @ 10# DB

two rounds 1 min rest between

Then:

3×10 front raise @ 25# DB

3×10 lateral raise @ 10# DB

Then:

5×10 DB Bench @ 60,70,75,75,75

Then:

5 rounds push ups to failure. 1 min rest between rounds

Then:

5×5 feet-to-hands

Dynamic W/u

KB Situation:

5 rounds – 15 swings, 10 goblet squats, 3 single arm clean to press @ 60# kb

Swim:

300fr

200 kick

4×25 build

1×50 ez

1×25 allout

1×25 ez

1×50 all out

3×100 moderate

3×100 negative split

3×100 slow, med, fast

warm down:

4x 25 under water – 25 ez