Programmes of the day

Warm up
20 shuttle runs
20m Sampson Stretch
20m High knees
20m Butt kicks
20m High skips
20m Long skips
Then:
x2
20 Banded P/A
20 Glute Bridges
20 KB RDL’s

MCT 45

Strength:
4×10
Goblet squats
20 Banded P/A

Conditioning:
On the Minute x 16 (8 Rounds):
Odd Minutes – 12 Calorie Row
Even Minutes – 5 KB Deadlifts

MCT Bootcamp

In Pairs Relay style
20min Amrap

10 Burpees
10 KB SDHP
10 Air Squats
10 Active spidermans

Tabata:
Hollow Hold

FightFit

Conditioning 1:
5 Rounds
40m Sled
20 Sit ups

Conditioning 2:
In Pairs
5 Rounds
2mins on
2mins off
pad work