Programmes of the day

Warm up

Duck duck goose.

* 3 Burpee penalty if you lose the chase or get touched

MCT45

Accessory:

x3
20 Partner leg raises
20 Superman
20 Sl Glute bridges

* 90secs rest between each round
Conditioning:

4 Rounds For Time:
400 Meter Run
10 Ring Rows
40 Skips

MCTBC

5 Rounds: In pairs
40 Banded Good Mornings
30 AbMat Sit-Ups
200 Meter Empty Prowler Push

MCTFF

Bag work

Midline
3 rounds
30 AbMat Sit-Ups
200 Meter Empty Prowler Push