Warm-up:

• DROM & Active Mobility Drills

• 20 min of Skills & Drills

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!