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

WOD:
● Swim: 15-25 x 50 on the 0:45 – 1:00min
● Run: 6-10 x 400m w/ 90sec rest
● Row: 6-10 x 500m w/ 90sec rest

Mobility:
● >20 min

Extras:
● 3 x Max Effort Handstand Hold – Use good form, think about your hollow position!