Warm-up:

• DROM & Active Mobility Drills

• 30 min of Skills & Drills

WOD:

• Swim: 20 x 50 w/ alternating rest (1. 25sec, 2. 20sec, 3. 15sec, 4. 10sec, 5. 5sec, then repeat cycle)

• Run: 4-8 x 400m TT’s w/ 3-4min recoveries. These are all out efforts.

• Row: 4-8 x 500m TT’s w/ 3-4min recoveries. These are all out efforts.

 

Mobility:

• 15 min

Extras:

• 3min of L-sit and/or L-hang – Use a stopwatch to accumulate a total of 3min in position. Rest no longer then you held position.