Programs of the day

Warm up

200m run
20 Hollow rocks
20m bear crawl
20 super mans
200m run
20 KB thrusters
20 Baned P/A
20 Ring rows
200m run
20 Hollow rocks

MCT45

In Pairs Row Conditioning
3 Sets each:
30 Calorie Row

Rest 1:30 After the 3 Sets
3 Sets each:
30 Calorie Row

MCTBC

21-18-15-12-9:
Cals
KB Swings
Sit ups
After Each Set:
200 Meter Wreckbag Run

MCTFF

Bag work
21-18-15-12-9:
Cals
KB Swings
Sit ups