Programs of the day

Warm up

200m run
20 Hollow rocks
20 super mans
20m Bear crawl
200m run
20 hollow rocks
20 Ring rows
20 Banded P/A
200m run
30 sec OH KB Hold
20m SL hops
20 air squats

MCT45

“Triple Double”
AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
12 DB Snatches
4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
8 DB Snatches
4 Burpee Box Jump Overs

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Immediately Into…
4 DB Snatches
4 Burpee Box Jump Overs

MCTBC

For Time:

100 Calorie Row
200 Double Unders
400 Meter Wreck Bag Run

Rest 4 Minutes

50 Calorie Row
100 Double Unders
200 Meter Wreck Bag Run

Rest 2 Minutes

25 Calorie Row
50 Double Unders
100 Meter Wreck Bag Run