Metcon: Look to maintain same splits each round and control breathing during your running. Pull-ups should be completed in no more than 2 sets. Athletes should have roughly 90s rest after each set. Just enough rest to sustain an aerobic effort throughout.
Finisher: Complete post metcon. This should not take longer than 10 minutes.
Every 5:00 x 4 Sets:
Run 400 Meters
15 KBS (53, 35)
L2: (45, 30) (BA Pull-ups)
L1: (35, 25) (200m runs) (Ring Rows)
1a) DB Single Leg RDLs x 6-8 ea. Rest 30s.
1b) DB Hammer Curls x 8-10. Rest 30s.
1c) 20 Hollow Rocks