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

WOD:
● Swim: 1000 m/y @ same pace as last 1000 m/y
● Run: 7M @ 95% of 10k TT pace – Use Kaitlins Percentage Convertor for Tempo
Efforts to figure out your pace.
● Row: 10k @ 95% of last weeks 5k pace – Use Kaitlins Percentage Convertor for Tempo Efforts to figure out your pace.

Mobility:
● >20 min