Warm-up:
DROM & Active Mobility Drills
20 – 30 min of Skills & Drills

WOD:
Swim: 6 x 200 m/y on 2:45
Run: 2 x 1M w/ 5min rest
Row: 2 x 2.5k w/ 1min less rest (i.e.If you row your 1st 2.5k in 8:30, rest 7:30.)

Mobility:
>15 min

Extras:
5 x Max Effort Handstand Hold – Use good form, think about your hollow position!

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