Programs of the day

Warm up

200m S
10 Inch worms
20 banded Pull Aparts
20 Banded GM’s
200m M
20m Spiderman
20 Clams
20m Broad jumps
20 Air squats (slow)
200m F

MCT45

Accessory:

45sec wall sits
45 sec plank
20 Banded GM’s

Conditioning:

AMRAP 15:
400 Meter Run
Max Hard Ring rows

MCTBC

10min AMRAP

Driveway Run
10 KB Push Press
10 Goblet Squats
10 KB Push Press
10 x2 KB Goblet Squats

Then:

Thruster
Work up to a 5RM

2KB’s

Then:

Accumulate 2mins hollow hold

MCTFF

20mins Shadow sparring

Then:

3 Rounds

1min Skipping
1min Shuttle runs
1min Slam balls
1min weighted punches
1min rest