Programmes of the day

Warm up

200m Run
20m Bear crawl
20 Goblet squats
20m Spiderman stretch
20m high knees
20m butt kicks
20m high skips
20m long skips
30 sec OH KB hold
20 Russian swings
20 Banded GMs
10 inch worms
200m Run

MCT45

Accessory:

double tabata
superman/hollowhold

Conditioning :

5 rounds
max push ups
max Hard ring rows
* Rest as needed between rounds

MCTBC

50 Burpees
50 WallBalls
50 Slam balls
50 V ups
50 KB Swings

MCTFF

In Pairs
2k Sandbag run

Kicking Skills

Core:

x3
20 reverse sit ups
1min Plank
20 weighted sit ups
*rest between sets