Programs of the day

Warm up

Fun one

Then:
20m Butt kicks
20m high knees
20m side skips
20m long skips
20 soldier kicks
20m banded walk (10 up 10 back)
20 side lunges
20m Butt kicks
20m high knees
20m side skips
20m long skips
20 soldier kicks

MCT45

Conditioning:

In pairs
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

* In this sprint style workout, partners will alternate running a variety of distances, completing one full distance before moving to the next. For example Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, Partner 2 runs 400 meters, Partner 1 runs 600 meters, partner 2 runs 600 meters. That is one round. Athletes will complete a total of three rounds. If athletes are unable to run, complete the same distances on a rower.

MCTBC

On the 3:00 x 6 Rounds:
400 Meter Run
4 KB cleans
3 Wallball squat Cleans

MCTFF

Kicking skills

Pad work

Then:

Double Tabata
Sit ups
Push ups