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

WOD:
Swim: 10 x 75 m/y all out w/ 25 m/y easy as rest
Run: 8 x 300m w/ 60sec rest
Row: 8 x 500m w/ 60sec rest

Mobility:

15 min

Extras:
10min of Jump Rope. Mix in variations of single skips, one foot hops, running in place, running with the jump rope. If you are comfortable and can easily handle 10min, do 5min barefoot.