Programs of the day

Warm up

200m run
20 SPC
20m Banded walk
20 Banded GM
200m run
20 SPC
20 KB Thrusters
20m Spider man
20m SL hop
200m run
20 SPC

MCT45

Tempo Goblet Squats
4×10

“Tread Water”
For Time:
2k Run
150 Single skips

Then 10 Rounds of:
5 Ring rows
5 Push ups
10 Squats

MCTBC

For Time:
15 Ring rows
150m Sled Push
10 Ring rows
100m Wreck Bag carry
5 Ring rows
50m Farmers Carry

MCTFF

20min Bag Work

5 Rounds
40m Sled
20 Sit ups