Programs of the day

Warm up

200m S
30 sec OH KB hold
20 weighted KB glute bridge
20 Russian KB Swings
200m M
20m Spiderman stretch
20m Broad jumps
10 Burpees
200m F

MCT45

Accessory

Tabata hollow hold

Conditioning

12min Amrap
20 KB clean and press
15 Calories
10 Sit ups

MCTBC

For time:
1.6K run
50 push-ups
50 sit-ups
800m run
50 push-ups
50 sit-ups
600m run