Warm-up:
● DROM & Active Mobility Drills
● 20-30 min of Skills & Drills

WOD:
●Swim:2x500m/y@95%of500TT
●Run:2x200mw/90secrest,2x400mw/2minrest,2x1000mw/3minrest
●Row:2x250mw/90secrest,2x500mw/2minrest,2x1500mw/3minrest

Mobility:
● 20min

Extras:
● 2min of L-sit and/or L-hang – Use a stopwatch to accumulate a total of 2min in position. Rest no longer then you held position.