Warm up
200m run
20 SPC
20Hollow rocks
20m Bear crawl
200m run
20 SPC
1min plank
20 Super mans
200m run
20 Hollow rocks
20 Ring rows
20 SPC
200m run
MCT45
Strength:
5×5 Tempo Back Squats
Conditioning:
AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters
MCTBC
5 Rounds For Time:
15 Slam balls
15 Ring Rows
200m Run
then:
x3
45 sec Wall sit hold
20 Banded GM’s
20 Banded P/A
MCTFF
Bag work
Then:
3 Rounds
15 Slam balls
15 Ring Rows
200m Run