Warm-up:

WOD:

  • Swim: 20 x 50 w/ alternating rest (1. 25sec, 2. 20sec, 3. 15sec, 4. 10sec, 5. 5sec, then repeat cycle)

  • Run: 4-8 x 400m TT’s w/ 3-4min recoveries. These are all out efforts.

  • Row: 4-8 x 500m TT’s w/ 3-4min recoveries. These are all out efforts.

 

Mobility:

  • 15 min

Extras:

  • 3min of L-sit and/or L-hang – Use a stopwatch to accumulate a total of 3min in position. Rest no longer then you held position.

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