Programs of the day

Warm up

200m run
20 banded P/A
20 banded GM
20m spider man
200m run
20m SL hop
20 banded P/A
20m bear crawl
200m run

MCT45

Strength

KB Push Press
5 x 3

Conditioning

3 Rounds For Time:
20 Cals
20 Goblet Squats
20 Ring rows

MCTBC

For Time
25 Burpees
60 Double Unders
25 Burpees
60 Double Unders
25 Burpees
60 Double Unders

Then:

Double tabata Wallsit holds

MCTFF

Tabata bag work
Tabata Burpees
Tabata bag work
Tabata skipping
Tabata bag work