Warm Up:

2 Rounds...

  • 4 Arms Only Inchworm 
  • 8 Scorpion Stretch
  • 4 Push Up to Down Dog
  • 8 Cossack Squats

Skills:

  • Erin Cafaro's Seven's Drill
  • https://www.youtube.com/watch?v=wIIDT-69YRU

Workout:

  • 3000m
    • 2 min Rest
  • 2000m
    • 2 min Rest
  • 1000m