Programs of he day

MCT45

Tempo KB Goblet Squats
5 Sets of 2
7 Second Negative, 3 Second Pause in Bottom
“After Party”
1-2-3-4-5-6-7-8-9-10:
KB Thrusters
30 Double Unders After Each Round

MCTBC

For Time:
27 Weighted Box Step Overs
200m Sandbag Walk
20 Push ups
20 V-ups
100m Sled Push
Body Armor
x3
20 Banded P/A
20 Banded GM’s
20 Hollow rocks

MCTKF

Warm up
Pizza game
Stick game
Skills
Box jumps
Conditioning
Relay style in pairs
15 Skips
10 Cals