Warm-up:

• DROM & Active Mobility Drills
• 30min of Skills & Drills

WOD:

• Run: 10-12 x 200m w/ 90sec rest

or

• Row: 10-12 x 250m w/ 90sec rest

Cool Down:

• Easy run: 1 – 2M

Mobility:

• 10 – 20min