Programs of the day

Warm up

200m S
20 Banded P/A
20 GB
20m Spiderman stretch
200m M
20 KB swings
20 KB RDL’s
20 KB halos
200m F

MCT45

Conditioning:

For Time:
1 Round:
800 Meter Run
80 Double Unders/160 singles
21 KB swings

2 Rounds:
400 Meter Run
40 Double Unders/80 singles
15 KB swings

3 Rounds:
200 Meter Run
20 Double Unders/40 singles
9 kb swings

MCTBC

EMOM 6mins

10 Ring rows
8 Burpees

Then:

10min Amrap
12 dumbbell snatches
30 DU/60 Singles

Then:

spend 5 mins
on shoulder mobility

MCTFF

Core conditioning:

x3

20 Sit ups
30 Air squats
40m Sled

Then:

20 mins

focus pads