Programmes of the day

Warm up

200m run
20 SL GB
20 SL RDLs
20 KB Thrusters
200m run
20 Baned GM
20m Broad Jumps
20 Spiderman stretch
200m run

MCT45

For Time:

5 Rounds of:
5 Ring Rows
10 Push ups
15 Squats

Then:

30 Goblet Squats
1,000 Meter Row

MCTBC

For Time:
27-21-15-9:
V-ups
Cals
Lunges

Then:

1000m row

MCTFF

Every 2min for 6 rounds
10 V ups
50 Double unders

Then:

Bag work