Warm Up
Shoulder mob
OHS x 10
Walking lunges x 1
Crab walk x 1
Happy run x 2 (around the box)

 
Strength
Banded Run x 4
Sprint x 4

 
MetCon
CF.15.12.07
For time:
100 Dubs
15 OHS (50/40/30kg)
30 Sit ups
75 Dubs
12 OHS
20 Situps
50 Dubs
9 OHS
10 Situps