Skill
5 -10min of Hollow Hold & Superman.

Use a continuously running clock, move from one position to the next when tired, keep yourself under tension the entire time.

http://gymnasticswod.com/content/superman
http://gymnasticswod.com/content/hollow-body

WOD
Swim: 4-6 x 2:00 on, 2:00 off
Run: 6-8 x 2:00 on, 2:00 off
Row: 6-8 x 2:00 on, 2:00 off

Mobility
10 – 20min

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