Thursday, 031617

Swimming:

100m x 10; rest 1 min between 

Beginners:

100m warmup Amy style

3-5 of shoulder stretching 

100m (alt upper to lower each 25) x 5. Rest 2:30 between 

50m x 5. Rest 1:45 
Recovery:

Bike 45-60 min flush 

– every 10 min – perform 10 burpees + 5 strict pull-ups + 30′ walking lunge + :30 hs hold 

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