Skills/Drills
10-20min Running Drills

WOD
Swim: 8 x 20:10, use pool or open water
Run: 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row: 8 x 20:10, if on C2 use meters or watts