Programmes of the day

Warmup

200m Run
20 Banded GM
20m Spiderman
20 SL Glute bridges
200m Run
20 Banded press
20m Bear crawl
SL hops side to side & front to back
200m Run

MCT

Strength:

KB Thruster
Build to a Heavy Single

Conditioning:

For Time:
21 Calories
21 KB Cleans
15 Calories
15 Goblet squats
9 Calories
9 KB thrusters

MCTBC

7
2-minute rounds of:
20-cal. row
Max rep sit ups

Buy out

50 Slam balls

MCTFF

10 rounds

2min working
1min off

2mim Amrap:
5 Burpees
6 Box jumps
7 Calories