Skill 20-30 min of Running Drills

• Ball of Foot Hops
• Single Track Leg Pull
• Single track Leg Pull while jogging in place
• Wall Lean

 

WOD

• Swim:  6-10 x 30 seconds, rest 90 seconds
• Run: 8-12 x 30 seconds, rest 90 seconds
• Row: 8-12 x 30 seconds, rest 90 seconds

Mobility >10min – concentrate hips & shoulders