Programmes of the day

Warm up

Easy Shuttle Sprints
Quad Stretch
High knees
Solider Kicks
Medium Shuttle Sprints
Walking Samson
Walking Spiderman
Side Lunge
Faster Shuttle Sprints
Air Squats
High Knees
Butt Kickers

MCT 45

Conditioning:
30-25-20-15-10:
Russian Kettlebell
AbMat Sit-ups
10 Meter Shuttle Sprints

Midline:
Tabata Plank hold

MCT Bootcamp

Conditioning:

AMRAP 8:
3 Burpees + 3 KB seated press
6 Burpees + 6 KB seated press
9 Burpees + 9 KB seated press
Continue to add (3) repetitions per round until cap.

4mins Rest

AMRAP 8:
3 Lunges + 3 Slam balls
6 Lunges + 6 Slam balls
9 Lunges + 9 Slam balls
Continue to add (3) repetitions per round until cap.

FightFit

Conditioning1:
On the Minute x 10 (5 Rounds):
1st – 8 KB Snatches
2nd – 8 Burpees jump tucks

Conditioning2:
On the minute x 10 (5 rounds)
1st – 40m sled push (heavy)
2nd – 15 sit ups

Conditioning3:
x 2 Tabata Bag work

https://www.youtube.com/watch?v=0ItBtj7LQNA