programs of the day

Warm up

200m Run
20 Banded P/A
20 Banded GM
20m Bear crawl
200m Run
20m Banded walk
30sec KB OHH
20 Wall balls
200m run

MCT45

For Time:
1 Mile Run
50 Wallballs
40 Box Jumps
30 Burpees
20 KB Swings

MCTBC

15min AMRAP
30 Sit ups
15 KB Snatches
30 Sit ups
15 KB Snatches
30 Sit ups
15 KB Snatches

MCTFF

Bag work & Skills

3 Rounds
1min Skipping
1min Sit ups
1min Burpees
1min Slam balls
1min Rest