Warm up
200m Run
20 Glute bridges
20 Supermans
20 Toe taps
200m Run
20 Air squats
20 KB Swings
10 Inch worms
200m Run
15 Burpees
MCT45
Conditioning:
In Pairs
For Time:
400 Meter Run
30 Hand Release Push-ups
400 Meter Run
30 Kettlebell Swings
400 Meter Run
30 Sit-ups
400 Meter Run
30 x2 Deadlifts
400 Meter Run
30 Air Squats
400 Meter Run
30 Box Jumps
MCTBootcamp
For Time:
1500 Meter Row/Run
200 single skips
50 Calories bike
200 single skips
1500 Meter Row/Run
MCTFF
Core Conditioning:
x5
40m Sled
20 V-ups
Then:
Accumulate
100 Wall balls
*Every minute perform 3 burpee jabs.