Programmes of the day

Warm up

300m run
20 banded pull aparts
20 KB RDL’s
300m run
20m spiderman
20 Goblet squats
300m run
20 inch worms
20 glute bridges
300m run

MCT 45

Skills:
KB Clean and jerks

Conditioning:
Teams of 3
AMRAP 20:
20 Sit ups
15 Slam balls
10 Single arm KB Clean and Jerks

Strength:
4×10
Goblet squats
20 Banded pull aparts

MCT BOOTCAMP

Conditioning:
5 rounds of
10 Ring rows
20m Sled
Then:
5 rounds of
30sec Plank
30sec Side plank
30sec Side plank
30sec Glute bridge
1min rest

FightFit

Midline conditioning:
5 rounds
50 double unders
20 sit ups

Conditioning 2:

10 rounds
10 burpees
30sec bag work
20 sec rest