Programs of the day

Warm up

200m run
20 Hollow rocks
20 Super mans
20 SPC
200m run
20m Banded walk
20 Hollow rocks
20 KB thrusters
200m run
20m Bear crawl
20m SL hops

MCT45

Accessory:

Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 5 Deadlifts
Even Minutes: 3 Box Jumps

Conditioning:

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Goblet Squats
15 Deadlifts

MCTBC

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16 Cals
Even Minutes: 16 Sit ups

Then:

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16 Cals
Even Minutes: 40m Sled push

MCTFF

Bag work

Then:

Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16 Cals
Even Minutes: 16 Sit ups