Programmes of the day

Warm up

200m run/row
20 SL GB
20 banded GM
20m broad jumps
200m run/row
20 wall balls
20m Sampson
20m bear crawl
200m run/row

MCT45

Accessory:

x3
45sec Wall sit hold
20 Banded goodmornings

Conditioning:

21-15-9:
KB Deadlifts
400 Meter Run

MCTBC

AMRAP 15:
15 KB Clean & Press
30 Skips
15 Wallballs
30 Skips

Then:

x3
max plank holds

MCTFF

20min pad work

Midline:
5 rounds
25 Sit-ups
40m sled