Programs of the day

Warm up

200m run
20SPC
20m Banded walk
20 Banded GM
200m run
20m Bear crawl
10 Inch worms
20 SPC
200m run
20 SPC
20 KB thrusters

MCT45

“Two Tone”
30-20-10:
KB swings
Calories

Directly into…

10-20-30:
KB Deadlifts
Calorie Row

4 Rounds:
:20 Superman
:25 Hollow rocks
:20sec KB OH Hold

MCTBC

Conditioning

4 Rounds For Time:
50 Double Unders
20 Calories
10 Slam balls