Programmes of the day

Warm up

200m run S
10 Burpees
30sec Quad Stretch
20m Bear crawl
200m run M
20m Active Spidermans
20m Active Samson
10 inch worms
20 Air Squats
200m run
20 banded pull parts
30 sec calve stretch

MCT45

For Time:
40-30-20-10-5: Sit-Ups
25-20-15-10-5: Burpees
10-8-6-4-2: Deadlifts

Accessory:
x3
20 Glute bridges 3 sec pause
20 Supermans
30sec Plank

MCTBC

3 Rounds for time
100m Sled push
35 Sit ups
100m sled push
35 Wall Balls

MCTFF

20min bag work

Then:

4 rounds
100m Sled push
35 Sit ups