Programs of the day

Warm up

200m Run
20m Spider-man
20m bear crawl
20 KB Halos
200m run
20 SL RDLs
20 russian swings
20 goblet squats
200m run

MCT45

AMRAP 4:

12 Deadlifts
9 Slam balls
6 Push Press
3 Burpees

rest 2mins

AMRAP 4:
12 Deadlifts
9 Slam balls
6 Push Press
3 Burpees

rest 2 minutes

AMRAP 4:
12 Deadlifts
9 Slam balls
6 Push Press
3 Burpees

MCTBC

21-18-15-12-9-6-3 reps for time of:
Burpees
Slam balls
Sit ups

MCTFF

Bag work

Double Tabata

Sit ups
Push ups