Skills 5 – 10min of Jumprope, preferably barefoot.

Use a mixture of single skips, one legged hops, and run in place. Practice keeping good body alignment.

WOD
Swim: 8 x 20:10, use pool or open water, tread water during rest

Run: 25sec 100’s x 3, with 2min rest

Run 100m every 25sec until you don’t complete the distance in time. Rest 2min and repeat. Goal is to maintain number of rounds

Row: 25sec 150’s x 3, with 2min rest

Row 150m every 25sec until you don’t complete the distance in time. Rest 2min and repeat. Goal is to maintain number of rounds

Mobility
>15min – concentrate on ankles and calves