Warm-up:

• 60 jumping jacks
• 1/4 mile jog

Weight training:

Set 1: 3 x 15 s/s

• incline bench
• pull-ups
• body weight squat

Set 2: 3 x 15 s/s

• hang clean
• alt. dumbbell chest press (on a stability ball)
• leg lifts (3 x 30)

Set 3: 3 x 15

• overhead press
• bend-over rows
• 1-leg bench hops

Set 4: 3 x 60

• stretch cord 3-variation swimmers
• any core exercise (3 x 30)

Set 5: 3 x 20

• stretch cord freestyle pulls
• bench press (bar weight, 3 x 20)