Programs of the day

Warm up

200m run
20m Spider man
20 GMs
20 Wall balls
200m run
20m Bear crawl
20 Kipping swings
20 S/A DB Thruster
200m run

MCT45

4-Wheel Drive”
Part #1 – On the 0:00, AMRAP 4:00:
25 Calorie Row
35 x 10m Shuttle Sprints
Max Slam balls
Rest 4:00
Part #2 – On the 8:00, AMRAP 4:00:
21 Calories
30 x 10m Shuttle Sprints
Max Slam Balls
Rest 4:00
Part #3 – On the 16:00, AMRAP 4:00:
17 Calories
25 x 10m Shuttle Sprints
Max Power Slam Balls
Rest 4:00
Part #4 – On the 24:00, AMRAP 4:00:
13 Calories
20 x 10m Shuttle Sprints
Max Slam Balls

MCTBC

21-18-15-12-9 – Bike Calories
10-8-6-4-2 – Row Calories
Directly into:
3 Rounds:
30 Sit-Ups
30 Ring Rows
300m Sand bag run
30 Slam balls

MCTFF

Bag work & Skills
3 Rounds:
30 Sit-Ups
30 Ring Rows
300m Sand bag run
30 Slam balls

https://www.youtube.com/watch?v=CAG2VvjwW7c