5 min bike or row (moderate pace)
20 kb swings
20 goblet squats
20 sdhp

4 mins worth of shoulder stretching *coach led

Weightlifting

Bench Press (3sets x 12reps @55% or a moderate weight)

will probably need to do this in groups.

Metcon (Time)

Buy in 100 DU's200 singles -then complete the following

3 rounds of
12 WB 20/14
9 PS 115/95/75/55
6 burpees
3 HSPU