Programmes of the day

Warm up

300m run
20 banded good mornings
20 push ups plus
20m single leg hops (each side)
300m run

MCT 45

Conditioning:

21 – 15 – 9
ring rows
KB push press
Box Jumps
Kettlebell Swings

Core:
3 rounds 10 reps of each
Negative push up 4-3-2-1
Mountain climbers
T-switches (side planks bring arm up to the ceiling) 30 sec hold
Rest 90sec

MCT Bootcamp

Conditioning:
In pairs

6min Amrap
40m Sled drag
20 v ups

Rest 2 mins

6min Amrap
30 Tyre flips
30 jump throughs

Rest 2 mins

6min Amrap
10 Cals AD each
10 Burpees

Rest 2 mins

6min Amrap
30 Tyre Flips
Tyres jumps/step ups

FightFit

Core:
x3
15 each side
Reverse sit ups

1min Plank

30sec each side
side plank

Conditioning:
x4
20secs Fast jabs right
10secs Push ups
20secs Fast jabs left
10secs Push ups

3mins rest

x4
20secs Upper cuts right left
10secs High knees
20secs Upper cuts right left
10secs High knees

3mins rest

x4
20secs Hooks right
10secs Jumping jacks
20secs Hooks left
10secs Jumping jacks

3mins rest

x4
20secs Cross jab right
10secs Fast feet
20secs Cross jab left
10secs Fast feet