Programs of the day

Warm up

20m High knees
20m Butt kicks
20 Soldier kicks
20 Side lunges
20m Spiderman stretch
20 SL Glute bridges
10 Inch worms
200m
30 sec OH KB Hold
20 KB Halos
20 KB thrusters
20m High knees
20m Butt kicks
20 Soldier kicks
20 Side lunges

MCT45

Accessory:

x3
45sec Wall sit hold
20 Banded GM’s
10 Glute bridges (10 sec pause)

Conditioning:

AMRAP 12:
6 KB Snatches
12 Goblet squats
200m Run/60m Sled

MCTBC

5 rounds for time of:
100-meter sprint
10 Thrusters
15 kettlebell swings
100-meter sprint

Rest 2 minutes

MCTFF

20mins

Shadow sparring

Conditioning:

Every 3mins for 5 rounds

40m Sled
20 WallBalls
10 Burpees