Programs of the day

Warm up

200m run
20 Russian Swings
20 SL RDLs
20 SA KB Thrusters
200m run
20 Halos
20 Russian Swings
30 sec KB OHH x 2
200m Run

MCT45&BC

For time

60m DB Front rack Lunges
50 Weighted Step ups
50 S/A DB Strict Press
60m Bear Crawl

Accessory

3 sets
12 x Tempo DB Bench Press, (5 sec down, 5 sec up)
10 x SA DB Row
20 cals