Programs of the day

Warm up

200m run
20 SPC
20m Banded walk
20 Banded GM
300m run
20 SPC
20 KB RDLs
20 Goblet Squats
400m Run
20 SPC
50 Single skips

MCT45

Accessory:

x3
45sec wall sit hold
20 Banded GM’s

Conditioning:

4 Rounds, Each for Time:

15 Calorie Assault Bike
21 Sit-ups
30m Bear Crawl
100m SA KB OH Carry

*Rest 90seconds

MCTBC

Every 3 mins for 5 Rounds

400m Run
15 Box jumps

Accessory:

x3

30 Banded Bicep curls
20 DB Floor press
10 Push ups