Warm-up:
● DROM & Active Mobility Drills
● Easy run: total 1 – 2M including Pick-ups
● 20 – 30min of Skills & Drills
WOD:
● Run: 4-8 x 200m w/ 2min rest
or
● Row: 4-8 x 250m w/ 2min rest
Cool Down:
● Easy run:1-2M
Mobility:
● 10 – 30min

Finding gems like this is the reward for getting outside, even when it’s below 20deg F.