Programs of the day

Warm up

200m run
20 Hollow rocks
20 SPC
20m Banded walk
200m run
20 Ring rows
20 Banded GM
20 Hollow rocks
200m run
20m Spiderman
20m sampson
20 Hollow rocks
20 KB RDLs

MCT45

Conditioning:

“Ground Breaking”
For Time:
50 Calorie Row
35 Lateral KB Burpees
50 Goblet Squats

Accessory:
x3
45sec Wall sit hold
45sec Plank hold
20 Banded P/A’s

MCTBC

3 Rounds For Time:
1,000 Meter Row
20 Ring Rows
21 Burpee Box Jump Overs