Programmes of the day

Warm up

Pizza ab matt game
THEN
20 SL Glute bridges
20 Banded GM’s
30 sec OH KB hold
20m Sampson stretch

MCT45

Conditioning:
In pairs

For Time:
21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry x2 KB’s

21-15-9
Row Calories
Bike Calories

200 Meter Farmers Carry x2 KB’s

21-15-9
Row Calories
Bike Calories

MCTBC

In pairs relay style:
5 rounds Each

5 Burpees
10 V-ups
15 jumping lunges
20 Slam Balls

MCTFF

20 mins
Simulated sparring

Then:
4 rounds
100m Sprint
1min weighted straight punches
1min weighted jumping lunges
100m Sprint

*Rest 90 secs between rounds