Warm-up:

  • DROM & Active Mobility Drills
  • 30min of Skills & Drills


WOD:

  • Run: 10-12 x 200m w/ 90sec rest

or

  • Row: 10-12 x 250m w/ 90sec rest


Cool Down:

  • Easy run: 1 – 2M


Mobility:

  • 10 – 20min

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