Skill 15-20 min of Running Drills

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

WOD

• Swim: 6-8 x 200m on 3:00, hold efforts within 3-5 seconds
• Run: 4-6 x 800m, rest 2:00, hold efforts within 3-5 seconds
• Row: 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds

Mobility >10min – concentrate hips & shoulders