Andi's water interval

• Warmup
• Jog
• Jack
• X country

• Cardio
• High knee jog with fists
• High knee with scoop hands
• High knee with palms in speed up

• Resistance
• Triceps with band 1 arm lower extension
• 3/1 Press
• Bottom pulse

• Cardio
• Cross country
• Tight short ROM x country
• Single leg cross country L/R
• Rebound x country
• Suspended cross country

• Resistance (shoulders, obliques)
• Cardio
• Pendulum

• Resistance
• Law mower pulls
• Bicep curls
• Speed up with jump rope
• Drop buoy and jump rope with 2 rotations for every jump

• Cardio
• Jog with bouy press
• Double knee tuck with bouy press
• Suspended mountain climbers

• Resistance
• Chest flys close to surface
• Lower
• Faster, then reverse

• Cardio

• Last thing 45 minutes suspended with o hands

• Abs
• Single leg tuck with bouys under top knee
• Double leg tuck with bouy press under knees
• Other moves

• Noodle around arms andinner thigh kicks
• Cross legs and flutter kicks

• Double knee jumps with double arms (long) press

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