082721

Morning Swim Kapalua

Cluster 1:

3 20 Strokes (out and back)x2

Cluster 2:

2 x Free Swim to 4th to last tree x2

PM The Club Maui:

2 Rounds 

Runner's Stretch 

Ankle Crush 

3 Frog Stands

Elbow HdS x 00:24

Row 500m under 02:00x2 (rest 02:30)

OH Squats 95x4, 115x4, 12x4x2

Front Squat 115x4, 165x4, 205x4x2

Pause Back Squat 135x3, 185x2, 215x2, 235x2 (00:05)

BKn Power Clean 115x4, 165x2x4

Superset A:

Leg Exten 75x10x4

Pull Ups x4x4

Hambstring Stretches