Programs of the day

Warm up

200m S
20 SL RDL’s
20 Russian KB swings
20m Spiderman lunge
200m M
20m SL hops
20 SL Glute bridges
30 sec OH & RF hold each arm
200m F

MCT45

Strength:

Goblet squats
5 Sets of 3
*moderate weight

Front Rack KB Reverse Lunge
3 Sets of 12
*Focus on the movement not load

Conditioning:

Alternating Tabata x 8 Minutes:
Goblet Squat (light)
Skipping

MCTBC

5 Rounds for time:
12 DB Snatches
12 Burpees over DB

Then :
Tabata scissor kicks
Then:
Tabata superman hold

MCTFF

kicking skills

Then:

Tabata mash up
Bag work
*Reset clock
Scissor kicks
*Reset clock
AD
*Reset clock
Air squats