Programmes of that day

Warm up

200m (slow)
20 Ring rows
20 Banded pull aparts
20 air squats
200m (medium)
20 ring rows
20 glute bridges
20 salute the sun
200m (fast)

MCT 45

Conditioning

AMRAP 12:
12 Calories
30 Air Squats
12 Calories
15 KB Push Press

Strength

4×10
Goblet Squats
20 banded pull aparts
Rest 90 secs

MCT Bootcamp

Conditioning

In Teams of 3
100cals
50 Air Squats
50 Sit ups
100cals
50 Russian Swings
50 Sit ups
100cals
50 Slam balls
50 Sit ups

MCT FightFit

Midline

5 rounds
40m sled
20 sit ups

Conditioning

Tabata Bag work (Hands)
Rest 2mins
Tabata Bag work (Kicks)
Rest 2mins
Tabata push ups