Programs of the day

Warm up

200m S
10 Glute bridges (10sec Hold)
20m SL hops
20m Spiderman stretch
200m M
20 Russian swings
30 sec OH KB hold
20 KB skull crushers
200m F 

MCT45

Conditioning:

3 Rounds:
400 Meter Run
21 Kettlebell Swings
12 Ringrows

Midline:

3 Rounds:
10 Glute bridges (10 sec pause)
30 Sec Hollow hold
30 Sec Plank
30 Sec Superman hold

Rest 90 secs

MCTBC

Strength

KB Push Press

5 x 6 @ Heavy

Then :

14min AMRAP

10 Box Jumps
10 DB Snatches
20 Sit ups

MCTFF

In Pairs
20mins Pad work

Conditioning:

4 Rounds

1min Max Row or Bike
1min Max Box jumps
1min Russian Twists

Rest 1min