Programmes of the day

Warm up

200m run
30sec calve stretch (each side)
20m broad jump
20 wall balls
200m run
20 banded good mornings
20m spiderman
20m bear crawl
200m run

MCT45

Conditioning:

AMRAP 5:
Buy-In: 100 Skips
12 Slam balls
8 Cals

rest 5 minutes

AMRAP 5:
Buy-In: 100 skips
8 Slam balls
8 Cals

rest 5 minutes

AMRAP 5:
Buy-In: 100 skips
4 Slam balls
8 Cals

MCTBootcamp

Teams of 3
For Time (25 Minute Cap):

400 Meter Wreck Bag Run
100 Deadlifts
400 Meter Wreck Bag Run
80 KB Cleans
400 Meter Wreck Bag Run
60 Squats
400 Meter Wreck Bag Run
40 Push Press
400 Meter Wreck Bag Run
20 Trusters

MCTFightFit

Conditioning:

3 Rounds
1min Skipping
1min Sled push
1min Sit ups
1min Burpees
1min Rest

Midline:

3 rounds
15 cals
1min plank