Programmes of the day

Warm up

300m Run
20 Glute bridges
20 Banded pull aparts
20m Single leg hops
300m Run
20 Air squats
20 Ring rows
20 Push up plus
300m Run

MCT45

Conditioning:
40 Calories
30m Kettlebell Walking Lunge
20 KB RDLs
25 Calories
30m KB Walking Lunge
20 Kettlebell RDLs
15 Calories

Accessory work:

KB Bent over rows
4×10 (each side)
30 banded pull apparts

MCT Bootcamp

Conditioning:
In teams of three accumulate
75 Sandbag thrusters
75 Lunges

Then:

Tabata fun (rest 1 min in between each tabata)
AD
KB russian twists
Slam balls
Hollow hold

Team sled Relay Teams of 4 (6laps each)
20m sled sprints increasing weight

FightFit

Core:

x3
1min Static leg holds
15 supermans
10 Glute and Ham raises

Conditioning:

3 Rounds
1min Bag Work
1min Skipping
1min Pad work
1min Skipping
1min Bag Work
1min skipping