Warm-up:
● DROM & Active Mobility Drills
● 30 min of Skills & Drills

WOD:
●Swim:4x(3x75m/y)w/1:30rest;1st@80%,2nd@90%,3rd@100%
● Run: 4-6 x 200m w/ 60sec rest, keep all intervals within 2-3 sec
● Row: 4-6 x 250m w/ 45sec rest,keep all intervals within 2-3sec

Mobility:
● >30min

Extras:
● 5min 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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