Programmes of the day

Warm up

200m run S
20 banded GM
20 banded P/A
20 KB Thrusters
200m M
20 Russian swings
20 S/L RDLs
30sec KB OHH
200m Run
20 Ring rows

MCT45

Accessory:

x3
45sec Wallsit hold
20 Banded GM

Conditioning:

AMRAP 18:
200 Meter Run
12 Calorie Row
12 Ring rows
8 Alternating KB Snatches

MCTBC

AMRAP x 20min
5 Ring Rows
10 wall-ball shots
15 kettlebell swings

Then:

Tabata Wall sit holds

MCTFF

Bag work

AMRAPx15mins

50 Double unders
10 Sit ups
5 Ball slams