Programs of the day

Warm up

200m run
20 Side Plank Clams
20m banded walk
20 Banded P/A
200m run
20 KB Halos
20 KB Thrusters
30sec OH KB Hold
200m run
30 sec HS Hold
20m Bear crawl

MCT45

Strength:

Front Squat
Heavy Set of 3

Conditioning:

“Flash Flood”
2 Rounds:
400 Meter Run
21 KB Thrusters

MCTBC

Goblet Squats
4 x 8

Then:

AMRAPx12 min
15 Cals
40m Sled
20m Bear crawl

Then:

x3 Max hollow holds

MCTFF

20min Bag work / Kicks and Striking

Then:

AMRAPx12 min
15 Cals
30 Double unders