Programs of the day

Warm up

200m S
20m Spiderman stretch
20m Bear crawl
10 Glute bridges (30sec hold)
200m M
20m SL hops
10 Burpees
10 Glute bridges (30sec hold)
200m F
10 Inch worms
20m Banded walk (red)
10 Glute bridges (30sec hold)

MCT45

Conditioning:

AMRAP 3:
60m Sled
21 Burpees
Max Goblet squats

rest 3 minutes

AMRAP 3:
40mm Sled
18 Burpees
Max Goblet Squats

rest 3 minutes

AMRAP 3:
20m Sled
15 Burpees
Max Goblet Squats

rest 3 minutes

AMRAP 3:
20m Sled
12 Burpees
Max Goblet Squats

MCTBC

Every 3min for 5 Rounds
12 Goblet squats
40m Sled

Then:

In pairs

800m Farmers carry (Heavy)- Every time you swap 5 Burpees each