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