- DROM & Active Mobility Drills
- 30-40min of Skills & Drills
- Swim: 20 x 25 m/y TT’s on the 1min These are all out efforts for each interval.
- Run: 6-8 x 400m w/ 2min rest, hold with in 2-3sec
- Row: 6-8 x 500m w/ 2min rest, hold with in 2-3sec
- 3min of Hollow Hold / Superman – Set a continuous clock and alternate between the 2 holds as you tire until the time is done.
Jodi, Sindy, & Larry Ye learning to understand there is no hiding from pain on the track.