Warm-up:
● DROM & Active Mobility Drills
● Easy run: total 1 – 2M including Pick-ups
● 20 – 30min of Skills & Drills
WOD:
● Run: 2-4 x 800m w/ 3min rest
or
● Row: 2-4 x 1000m w/ 3min rest
Cool Down:
● Easyrun:1-2M
Mobility:
● 10 – 30min