Programmes of the day

Warmup

200m run
20m bear crawl
20 wall balls
20 KB press
200m run
10 Inch worms
20m spider-man
20m single leg hop
20 SL GB
200m run

MCT45

Conditioning:

400m Run
30 Box Jumps
30 Wall Balls

Then:

2 rounds

400m Run
21 Kettlebell Swings
12 Ring rows

Then:

400m Run
30 Box Jumps
30 Wall Balls

MCTBC

4 rounds for time of:

15 Sit ups
30 thrusters
45 double-unders

Then:

Tabata AD

MCTFF

Bag work

3rounds

1min KB Snatches
1min Ring rows
1min Box jumps
1min Burpees
1min Rest