Programs of the day

Warm up
200m run
20m Sider-man
20m SL Hops
20m burpee broad jumps
200m run
20 Russian Swings
20 SA Thrusters
20 Halos
200m run

MCT45
Conditioning
EMOM x 16 (4 Rounds):
Minute 1 – 300m Run
Minute 2 – 40 Double-Unders
Minute 3 – 12 Calorie Bike
Minute 4 – 10 Goblet Squats

Accessory
DB Bench Press, 10 reps
SA DB Row, 10/arm
3 sets

MCTBC
Run Conditioning
5 Rounds
400m Run
Sit-Ups
50-40-30-20-10:

MCTBC
DB Bench Press, 10 reps
SA DB Row, 10/arm
3 sets

MCTFF
Bag Skills
3 Rounds
400m Run
Sit-Ups
50-40-30