Warm-up:

• DROM & Active Mobility Drills

• 15 – 20 min of Skills & Drills

WOD:

• Swim: 5 x 200m on the 2:45

• Run: 3 x 1200m w/ 2min rest

• Row: 3 x 1500m w/ 3min rest

Mobility:

• 20 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.