Programs of the day

Warm up

200m run
20 SPC
20m Sampson
20m Single leg hops
200m run
20 KB Thrusters
20 Halos
20 SL RDLs
200m run
20 SPC

MCT45

“Dead Meat”
For Time:
1.6km Run, 100 single skips, 21 Deadlifts
800m Run, 100 single skips, 15 Deadlifts
400m Run, 100 single skips, 9 Deadlifts

MCTBC

10min AMRAP
15 V-ups
60m Sled

Then:
3 RFQ
20sec Plank
20sec Hollow Hold
20sec Right side Plank
20sec Lift side Plank

MCTFF

20min Bag work

10min AMRAP
15 V-ups
60m Sled

Then:

3 RFQ
20sec Plank
20sec Hollow Hold
20sec Right side Plank
20sec Lift side Plank