Warm-up:

• DROM & Active Mobility Drills

• 15 – 20 min of Skills & Drills

WOD:

• Swim: 6 x 200 on the 2:45

• Run: 3 x 1M w/ 5min recovery

• Row: 4 x 1500m w/ 3min recovery

 

Mobility:

• >15 min