Warm-up:

• DROM & Active Mobility Drills
• 20-30min of Skills & Drills

WOD:

• Swim: 6-8 x 200m on the 3min
• Run: 3-6 x 800m TT w/ 5min rest – These are all out efforts for each interval!
• Row: 3-6 x 1200m TT w/ 5min rest – These are all out efforts for each interval!

Mobility:

• 20min

Extras:

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