Programmes of the day

Warm up

400m run
20m spider mans
20m inch worm
300m run
20m sampson
20 banded good mornings
200m run

2 rounds

5 Good Mornings
5 Gobet Squats
5 KB swings
5 KB press
5 KB Deadlifts
5 KB Lunges (both legs)

MCT 45

Conditioning:
AMRAP 7:
Wallballs
On the Minute – 5 Deadlifts x2 KBs

Strength:
4×10 Seated KB press
Banded pull parts

Bootcamp

Conditioning:
For Time:
50 Sit ups
Then 5 rounds of:
50 single skips
20 Air squats
10 single arm kb swings (both arms)

FightFit

Conditioning 1:
AMRAP 3
21 Calories
21 Sit ups
21 Slam balls
rest 3 minutes
AMRAP 3
15 Calories
15 Sit ups
15 Slam balls
rest 3 minutes
AMRAP 3
9 Calories
9 Sit ups
9 Slam balls
AMRAP 3
6 Calories
6 Sit ups
6 Slam balls

Conditioning 2:
Bag work