Programs of the day

Warm up

200m Run
20 SPC
20m Sampson stretch
20 Banded GM’s
200m Run
20 SPC
20m SL hop
20 KB Thrusters
200m Run

MCT45

Strength:
KB Deadlifts
4×10
* 20 Banded P/A during rest

Conditioning:
“Tripled Up”
AMRAP 12:
3 KB Thrusters
3 V-ups
3 Burpees
6 KB Thrusters
6 V-ups
6 Burpees
9 KB Thrusters
9 V-ups
9 Burpees
….
Continue to add (3) reps until finish

MCTFF

20mins Pad work

Conditioning:
50 Double Unders
9 Seated DB press
50 Double Unders
15 Seated DB press
50 Double Unders
21 Seated DB press

MCTBC

1000m Row

Then:

50 Double Unders/100 Singles
21 Seated DB press
50 Double Unders
15 Seated DB press
50 Double Unders
9 Seated DB press
50 Double Unders
15 Seated DB press
50 Double Unders
21 Seated DB press