50 yard run / lunge back
21-15-9
press with bar 45/35
air squat

1 min each arm banded shoulder stretch

Weightlifting

Bench Press ( 20 min session @ 50 to 65 %)

please group up 3 to 4 to a bench. Also keep moving and don't waste time.

Metcon (Time)

in 10 mins complete the following
60 kb swings 53/35
40 slam balls 20/14
30 push ups