Swim and Chest to Bar Pull Ups

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Swim: 

250m warm up

6x25m changing stroke

6x25m sprints

6x25m w/kickboard

260m cool down

 

3x3 snatch @70/80/90% 

 

3rds

row for 25 calories

16 chest to bar pull ups

10 GHD sit ups

 

See how to do a chest to bar pull up below: