Warm-up:

• DROM & Active Mobility Drills
• 30-40min of Skills & Drills

WOD:

• Swim: 20 x 25 m/y TT’s on the 1min These are all out efforts for each interval.
• Run: 6-8 x 400m w/ 2min rest, hold with in 2-3sec
• Row: 6-8 x 500m w/ 2min rest, hold with in 2-3sec

Mobility:

• 30min

Extras:

• 3min of Hollow Hold / Superman – Set a continuous clock and alternate between the 2 holds as you tire until the time is done.

Jodi, Sindy, & Larry Ye learning to understand there is no hiding from pain on the track.