Programmes of the day

Warm up:
10 inch worms
20m Sampson stretch
10 inch worms
20 glute bridges
10 air squats
400m run
10 air squats
20 Banded pull aparts

MCT45

Skills:
Burpees

Strength:
Kettlebell deadlift

Conditioning:
3 Rounds of:
4 min AMRAP:
20 slam balls
10 burpees
AMRAP 10 Meter Shuttles
rest 2 minutes

MCT Bootcamp

Skills:
Tyre flips
Mountain climbers
Flutter kicks
Ring rows

Conditioning:
in pairs accumulate
40 tyre flip jump throughs
400m KB farmers carry
40 ring rows

Rest 4 mins

Then 3x4min rounds
1st min mountain climbers
2nd min tyre toe taps
3rd min flutter kicks
4th min rest

FightFit

Conditioning 1:
In pairs 2k sandbag run

Conditioning 2:
5 Rounds:
2mins on
2mins off

pad work