Programs of the day

Warm up

200m run
20 Wall balls
20 Hollow rocks
20 super mans
200m run
20 Ring rows
20 Hollow rocks
20m bear crawl
200m run
20m Spider-man

MCT45

Accessory:

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Goblet Squats
Even Minutes: 6 Box jumps

Conditioning:

“Jackie”
For Time
1000 Meter Row
50 Thrusters
30 Ring rows

MCTBC

Accessory:

3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Hollow Hold

Conditioning:

3 Rounds:
200 Single skips
35 Calories
20 Slam balls