Programmes of the day

Warm up
x3
200m Run
20 Air Squats
10 Inch worms
20 KB RDL’s
10 Burpees

MCT45

Conditioning:
For Time:
400m Run
40 KB Swings
30 KB Push Press
40 KB Swings
400m Run

Midline:
Not for time
3 Rounds
20 Sit ups
20 Supermans
20 Flutter kicks

MCT Bootcamp

Conditioning:
In pairs:
800m Run
Accumulate 80 Leg raises
600m Run
Accumulate 60 Burpees
400m Run
Accumulate 40 Tyre Flips
200m Run
20 Synchro KB swings

FightFit

Conditioning 1:
In pairs
3 Rounds
300m Sandbag Run (together)
40 Sandbag Burpees

Conditioning 2:
In pairs
15mins Pad work

Core:
3×15
Partner leg raises