- DROM & Active Mobility Drills
- 20-30min of Skills & Drills
- 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!
- 3min of Hollow Hold / Superman – Set a continuous clock and alternate between the 2 holds as you tire until the time is done.