Strength:
Every 3:00 for 15:00
5 Strict Press
Tempo: 2121
-then-
3 Sets
30s Ring Rows
Tempo:2222
1:00 Rest
Metcon:
400m Run
-then-
3 Rounds
10 Goblet Squats
10 Reverse Lunges with KB
-then-
400m Run
Cooldown:
3:00 x 2 Couch Stretch
Competitors:
Rest
30:00 Run at easy pace
-then-
20:00 ROMWOD