Programs of the day

Warm up

200m S
20 Ring rows
10 Inch worms
20m Spiderman stretch
200m M
20 KB swings
30 sec OH KB hold
20 SL KB RDL’s
200m F

MCT45

Accessory:
x3
20 Partner leg raises
20 SL Glute bridges
20 supermans

Conditioning:
21-15-9:
x2 KB Deadlifts
Box Jumps
40m Sled

MCTBC

12min AMRAP
2 Goblet squats (Heavy)
4 Clean and Press
30 Double Unders/60 singles

Rest 2 mins Then:

Max OH KB hold

Then:

50 V – ups

MCTFF

Core conditioning:
800m Row/Bike

Straight Into:

100 sit ups
* Every min on the min perform 5 wallballs

Then:

20mins heavy bag work