Programs of the day

Warm up

200m S
20 SL Glute bridges
20m Bear crawl
20 Russian KB Swings
200m M
20m SL Hops
20 Ring rows
20 KB RDL’s
200m F
30sec OH KB hold (Each side)

MCT45

Strength:

KB Deadlift
Build to a Heavy set of 5

Conditioning:

AMRAP 12:
6 Seated KB press
9 x2 KB Deadlifts
30 Double Unders

MCTBC

7 rounds
On the 3mins
400m Row
Max KB DL’s

*3 mins rest between sets

MCTFF

4 Rounds
1min Skipping
1min Burpees
1min Skipping
1min Rest

Kicking skills

Pad work