Programs of the day

Warm up

200m run
20 Hollow rocks
20 Kipping Swings
20 Wall balls
200m run
20m Burpee Broad jump
20m S/L Hops
20 Banded GM
200m run

MCT45

5 Sets:
15 Slam balls
20 Dumbbell Lunges
15 Slam Balls

Body Armor
3×20 Glute Bridges
3×30 Good Mornings

MCTBC

2 Rounds:
50 Duble unders
40m Sled Push
30 Slam balls
20 Goblet Squats
10 Burpees

Body Armor
3×20 Glute Bridges
3×30 Good Mornings

MCTFF

Bag Work

Body Armor
3×10 Barbell Front Rack Halting Reverse Lunges
3×21 Glute Bridges
3×30 Good Mornings