Programs of the day

Warm up

200m run
20 Side Plank clams
20m banded walk Front ways and back
20 Banded P/A
200m run
20 Slide plank clams
20 single leg hops
20m bear crawl
200m run
20 side plank clams

MCT45

Conditioning:

For Time:
3 Rounds:
21 Deadlifts
15 Burpees over KB
9 Push Jerks

Directly into

1,000 Meter Row

MCTBC

50 Ring rows
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Ring rows

MCTFF

20min Bag work

Conditioning:
800m Run
21 Thrusters
400m Run
50 Ring rows