Programs of the day

Warm up
200m run
20 Hollow rocks
20m Spiderman
20 Russian Swings
200m run
20 Super man rocks
20 SL RDLs
20 SA Thrusters
20 SA Russian swings
200m run

MCT45&BC

5 Rounds, resting 1:00 between efforts:
21 Double-Unders
21 KB Swings
21 Double-Unders
15 Calorie Row

Midline

3 Rounds
1min Plank
30 sec Side plank
30 sec Side plank
200m Run