4 Rounds of
10 Jump Squats
25 yd Underwater kick from dive
10 Deep-end “muscle-ups”*
50 yd Pull
10 Dynamic squats
30 sec Vertical kick – hands out
10 Push ups
25 yd Sprint pull
*Hands on gutter, arms at full extension underwater with knees bent 90°, pull yourself straight up
*Hands on gutter, arms at full extension underwater with knees bent 90°, pull yourself straight up
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