Programs of the day

Warm up

200m run
20 SPC
20Hollow rocks
20m Bear crawl
200m run
20 SPC
1min plank
20 Super mans
200m run
20 Hollow rocks
20 Ring rows
20 SPC
200m run

MCT45

Strength:
5×5 Tempo Back Squats

Conditioning:
AMRAP 15:
30 Double Unders, 10 Dumbbell Power Cleans
30 Double Unders, 10 Dumbbell Hang Squat Cleans
30 Double Unders, 10 Dumbbell Push Presses
30 Double Unders, 10 Dumbbell Reverse Lunges
30 Double Unders, 10 Dumbbell Thrusters

MCTBC

5 Rounds For Time:
15 Slam balls
15 Ring Rows
200m Run

then:

x3
45 sec Wall sit hold
20 Banded GM’s
20 Banded P/A

MCTFF

Bag work

Then:

3 Rounds
15 Slam balls
15 Ring Rows
200m Run