Warm-up:

WOD:

  • Swim: 3-5 200m TT’s on the 2-3min

  • Run: 3-5 1000m w/ 2min rest, keep all intervals within 2-3sec

  • Row: 3-5 1500m w/ 2min rest, keep all intervals within 3-5sec

Mobility:

  • 30 min

Extras:

  • 3 x Max Effort Handstand Hold – Use good form, think about your hollow position!

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