Warm up
200m run
20 SPC
20m Banded walk
20 Banded presses
200m run
20 SPC
20 KB Thrusters
20m Bear crawl
200m run
20 SPC
MCT45
Conditioning:
3 Rounds For Time:
21 Calories
21 Ring rows
15 Burpee Box Jump Overs
Then:
x3
Max plank holds
MCTBC
For Time
21 Deadlfts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run
Rest Then:
200m sled
MCTFF
20min bag and pad work
Then:
For Time
21 Deadlfts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run