10 min WU
| Pre-Set | 3x | 50 | kick |
| 3x | 50 | fist drill | |
| 3x | 50 | Bilateral breathing | |
| 3x | 50 | Build | |
| Main Set – Davis Mile | |||
| 11 | 1x | 275 | 15 s |
| 10 | 1x | 250 | 15 s |
| 9 | 1x | 225 | 15 s |
| 8 | 1x | 200 | 15 s |
| 7 | 1x | 175 | 10 s |
| 6 | 1x | 150 | 10 s |
| 5 | 1x | 125 | 10 s |
| 4 | 1x | 100 | 10 s |
| 3 | 1x | 75 | 5 s |
| 2 | 1x | 50 | 5 s |
| 1 | 1x | 25 | 5 s |
| 2x | 300 | Pull | |
| Swim down | 1x | 100 |
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