Warm-up:

• DROM & Active Mobility Drills

• 15 – 20 min of Skills & Drills

WOD:

• Swim: 20 x 50 on the 0:45

• Run: 6 x 400m w/ 60sec rest

• Row: 6 x 500m w/ 45sec rest

Mobility:

• >15 min