Programs of the day

Warm up

200m S
20 Banded GM’s
20 Banded PA’s
20 SL GB
200m M
20m Sampson stretch
10 Inch worms
20 Ring rows
200m F

MCT45

Conditioning:

3 Rounds:
20 x2 Deadlifts
10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges
10 Calorie Assault Bike

Strength:

KB Deadlift
Heavy Set of 10

MCTBC

4 Rounds for Time

800m run
20 Ring rows
30 Push ups
50 Air squats

MCTFF

In pairs
20mins pad work

Then:

x3

60 Sec Plank
20 Push ups
20 Air squats
20 KB swings