Programs of the day

Warm up

200m run
20 SPC
20m Banded Walk
20 Banded GM
200m run
20 SPC
20 SL hops
20 Banded Presses
200m run
20 SPC
20m Bear crawl
20m Broad jump

MCT45

Conditioning

AMRAP 5:
Buy In: 15 Cals
Directly Into…
12 Deadlifts
12 Lateral KB Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 12 Cals
Directly Into…
9 Deadlifts
9 Lateral KB Burpees

Rest 5 Minutes

AMRAP 5:
Buy In: 9 Cals
Directly Into…
6 Deadlifts
6 Lateral KB Burpees

MCTBC

Midline

1 Set:
Max Effort L-Sit Hold
Followed By…

3 Sets:
15 Second box L-Sit
21 sit-Up
27 Banded Good Mornings

Conditioning:

10-8-6-4-2:
Sandbag Cleans
Cals
After Each Set: 300m Sandbag Run

MCTFF

Bag work

Midline
1 Set:
Max Effort L-Sit Hold
Followed By…

3 Sets
15 Second box L-Sit
21 It-Up
27 Banded Good Mornings