seated dumbbell military press 4x10 @ 80
calf raises 3x20
lateral raises 4x10 @ 30
superset: 3x4 pullups, 3x20 pushups
3xplank walkouts
2x stabilizers
2x50 crunches.
Swimming
8x100 w/ 15-30 seconds of rest.
I bought UDT shorts to swim in because I thought they'd hold up to the chlorine a lot better than the regular nylon/lycra jammers and speedos. So far, so good.
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