Programs of the day

Warm up

200m run
20m spiderman
10 inch worms
20m bear crawl
200m run
20 Banded P/A
20 Banded presses
20 Banded GM
200m run
10 Slow air squats
20 Glute bridges
10 Goblet squats

MCT45

Accessory

x3
45 sec Wallsit hold
45 sec Plank
20 Banded GM’s

Conditioning

“2k Row”
For Time:
Row 2,000 Meters

MCTBC

1k Row time trial

Rest 2mins

7min AMRAP
10 Wall balls
20 Double unders

Then:

Midline
Tabata Plank hold x 2