Some physical activity or short training with swimming

Swimming in the lake:  200 meters -each 50 meters rest 1 minute and after some training on street with rest about 30 sec between exercises sets reps.

 round 1

 8 high chest pull ups with keeping

 5 l-sit close grip pull ups 

 20 squat jumps

 20 dips

 8 front lever raises

 round 2

 8 high chest pull ups with keeping

 5 l-sit close grip pull ups 

 20 squat jumps

 12 dips 

 8 front lever raises

5 minutes stretching