shuttle sprint-
5m forwards, 5m backwards, 7.5 out and back, 10m out and back. Start and perform a chest to floor every time you reach the start point.
Perform 1 rd, rest 45 sec, 2 rds rest 45 sec, 3 rds.

Met Con:
5 rds
10 oh squats 70/47.5kg
25 sit ups