Programs of the day

Warm up

200m run
20 Hollow rocks
20 super mans
20 Ring rows
200m run
20 hollow rocks
20 SL Hops
20 Banded GM
200m run
30 sec OH KB hold

MCT45

Super sets:

3×10 Push ups
3×10 Ring Rows

Then:

“Cement Mixer”
7 Rounds, On the 3:00
400 Meter Run
12 V-Ups

MCTBC

3 Rounds:
21 Ring Rows
40m Sled push
27 Sit ups
40m Sled Push