Programs of the day

Warm up

200m run
20 SPC
20m Banded Walk
20 Banded GM
200m Run
20 SPC
20m SL hop
20 Wall balls
200m Run
20 SPC
10 Burpees

MCT45

Tempo Goblet squats
Heavy Set of 12

Conditioning:
21-15-9:
Seated DB press
Box dips
Push-ups

MCTBC

Every 5 Minute x 4 Rounds:
9 Calorie Row
6 Burpees
9 Calorie Assault Bike
6 Burpees
9 Calorie Row

MCTFF

Bag work

Then:

2 to 3 rounds
9 Calorie Row
6 Burpees
9 Calorie Assault Bike
6 Burpees
9 Calorie Row