Programmes of the day

Warm up

300m Run
10 Inch worms
15 Air squats
20 Ring rows
300m Run
10 Burpees
15 KB Swings
20 KB RDL’s
300m Run

MCT45

Strength:
4×10
Seated KB press
20 Banded P/A

Conditioning:
For Time:
2k Row
250 Skips

Then:
10 rounds

10 Ring rows
10 Air squats

MCT Bootcamp

Conditioning 1:
In Pairs
X2
2min Sled relay
2min Tyre flips
2min Cals
2min V-ups
2min Rest

Then:

600m Run

Conditioning 2:
Tabata Air Squats

FightFit

Conditioning 1:
5min Amrap
Shuttle runs
On Coaches call
5 Push ups
5 Tuck jumps

Rest 2mins

5min Amrap
Fast feet
On Coaches call
5 Burpees
5 Air squats

Conditioning 2:
3 Rounds
In pairs
800m Row
2min pad work
(1min each)