Programs of the day

Warm up

200m run
20 Banded dislocates
20m banded walk
20 Banded P/A
200m run
20 Halos
20 KB Thrusters
20 S/L RDLs
200m run
30sec OH KB hold

MCT45

For Time:
24-20-16-12:
Calorie Assaut Bike
Alternating KB Snatches
Calorie Assault Bike
Goblet Front Squats

MCTBC

5 rounds for time of:
100-meter sprint
10 Slam balls
15 kettlebell swings
100-meter sprint

Rest 2 minutes

MCTFF

Bag work 20mins
Alternating On the Minute x 12 (6 Rounds):
Even Minutes – 6 Dumbbell Snatches
Odd Minutes –14 Calories