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

WOD:
● Swim: 3-5 x 400 m/y on the 7min or less
● Run: 4-6 x 4min w/ 3min rest
● Row: 4-6 x 4min w/ 3min rest

Mobility:
● >20min

Extras:
● 5min of Hollow Hold / Superman – Set a continuous clock and alternate between the 2 holds as you tire until the time is done.