Programmes of the day

Warm up

400m run
20m single leg hops
20m spiderman
20m bear crawl
300m run
20 Goodmornings
20 Kb push press
20 wall balls
200m run

MCT 45

Accessory:

x3
20 Ring rows
20 KB BOR (10 each arm)
20 Banded pull aparts

Conditioning:

For Time:
70 Alternating KB Snatches
50 Slamballs
25 Burpees

MCT Bootcamp

2 Rounds For Time:
500m Run
30 Slam balls
15 Burpee Box Jump Overs

MCT FightFit

Every 4 mins x 4
400m run

Then:

Bag work