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

WOD:
Swim: 20 x 25 m/y TT’s w/ easy 50 m/y between
Run: 5 x 400m w/ 60sec rest
Row: 5 x 500m w/ 45sec rest

Mobility:
>15 min

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