Warm Up
Shoulder Mobility
4 Lengths side step
2 Lengths cat crawl
2 Backward Lunge
2 Bear crawl
10 burpees
10 jump squat
Core
Plank 30:20 x3
Dead bugs 20:20 x3
Dish hold 20:20 x3
Met-con
CF.15.10.23
7 Mins
1000m row
Max effort wall balls (20#/14#)