Warm up: 5 minutes cardio/trainer led warm up

Strength: Bench Press 5×5

WOD: 30 Minute As many meters as possible

100m

1 minute rest

200m

1 minute rest

300m

1 minute rest

*continue to increase by 100m and rest 1 minute for 15 minutes, then decrease and try to complete the same distance in the remaining 15 minutes