Skill & Drills
2-4 x 1:00 Hollow Hold, rest 30sec; 1:00 Super Man, rest 30sec

WOD
Swim : 300m, recover 90 seconds between Hold within 3-5 seconds
Run : Repeat 600m, recover 2:00 Hold within 3-5 sec
Row : Repeat 750m, recover 2:00 Hold within 3-5 sec

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