Warm-up:


WOD:

  • Swim: 6-8 x 200m on the 3min
  • Run: 3-6 x 800m TT w/ 5min rest – These are all out efforts for each interval!
  • Row: 3-6 x 1200m TT w/ 5min rest – These are all out efforts for each interval!


Mobility:

  • 20min


Extras:

  • 3min of Hollow Hold / Superman – Set a continuous clock and alternate between the 2 holds as you tire until the time is done.

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