10 rounds for time:
50 yd swim sprint (down and back in the Harney pool)
10 Hand release push-ups (HRPU)
10 Crunches
Post time to comments and whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Pretty simple. Hop in, swim down and back, get out, do 10 hand release push-ups (chest on the ground, lift hands up, push back up), then do 10 crunches. Do it all 10 times.
If desired/needed, do crunches on a kickboard to save some wear/tear on your back.
Training Videos.
ROUTINE IS THE ENEMY.