Work, Rest, Repeat

MetCon

In Teams of 2, on a 30min clock

FITNESS
In Teams of 2, on a 30min clock
0-10:00
For Time: 1600m Run
P1 - 400m, P2 - 400m, P1 - 400m, P2 - 400m
Can do 8 x 200s if preferred
score = total time

10:00-20:00
For Time:
100 Alt 1-Arm Devil's Press 35/20
*divide reps as you see fit

20:00-30:00
For Time: 2km Row
*P1 - 500m, P2 - 500m, P1 - 500m, P2 - 500m
*score = total time

PERF / COMP
In Teams of 2, on a 30min clock
0-10:00
For Time: 1600m Run
P1 - 400m, P2 - 400m, P1 - 400m, P2 - 400m
score = total time

10:00-20:00
For Time:
100 Devil's Press 50s/35s
*divide reps as you see fit

20:00-30:00
For Time: 2km Row
*P1 - 500m, P2 - 500m, P1 - 500m, P2 - 500m
*score = total time