Strength B — 45 min

The workout

Foundation Strength B — 45 min. LOWER: 3×10 bodyweight squat (depth + knee tracking), 3×10 reverse lunge bodyweight, 3×12 lateral band walk. SWIM STRENGTH: 3×12 banded lat pulldown, 3×15 band pull-apart, 3×10 prone Y-T-W (each). CORE: 3×20s Paloff press each side, 3×10 hollow body 5s holds. Rest 90s.

Targets

RPE 6–7/10. Never to failure.

Cues

Learn form this week. Video yourself.