Day 1
6×50 (30sec int)
4×75 (45sec int)
4×100 (30sec int)
2×150 (45sec int)
4×100 (45sec int)
4×75 (30sec int)
6×50 (30sec int)
Day 2
5 min gear ditch drills
- enter water, don gear in less then 45 seconds
3 Rounds
Short Pyramid
4×50
2×75
2×100
2×150
2×100
2×75
4×50 then 15 min kick on back
Day 3
1 Round
Long Pyramid
x250
x500
x800
x500
x250