Complete as many rounds as possible in 30 mins of:
Run, 100 m
10 Push Press 115/75 lbs
Static stretch if time permits
– Metcon: One athlete completes a full round. Push Press should be light enough to be done UB. The rest component should allow you to sustain a moderate to high level of intensity. Overall, this workout will be higher volume for more advanced athletes. For beginner athletes you should work to sustaining yourselves and not worry as much about loading on the barbell.