Warm-up:
● DROM & Active Mobility Drills
● 30-45 min of Skills & Drills

WOD:
● Swim:15-20 x 50 m/y on the 45sec
● Run: 6-8 x 400m w/ 90sec rest
● Row: 6-8 x 500m w/ 90sec rest

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.