Programs of the day

Warm up

200m run
20 Side plank clams
20 BandedP/A
20m Bear crawl
200m run
20 Side plank clams
20m spider-man
20 Cossacks
200m run
20 Side plank clams
20m broad jump
20 Air squats

MCT45

Accessory:

x3
45sec Wallsit hold
20 Banded GM’s

Conditioning:

AMRAP 13:
60 Dumbbell Snatches
50 Wallballs
30 Calorie Row
30 Burpee Box Jumps
10 Ring rows

MCTBC

For Time
40 Wall Balls
40 Hand Release Push ups
40 Ring rows
40 Sit ups
400m Run
After each movement 40 Single skips