Skill 10-15 min of Running Drills

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

WOD

• Swim:  600m @ 800m TT pace
• Run: 5-15k TT
• Row: 3-8k TT

Mobility >20min – concentrate hips & shoulders