Programmes of the day

Warm up
200m run
x4
20m bear crawl
20 Glute bridges at each end
Then:
20m single leg hops

MCT45

Skills:
Box jump overs/step overs

Strength:
Goblet squats
4×5

Conditioning:
Teams of 2:
2 rounds
AMRAP 10:
9 Kettlebell Swings, 9 Box Jump Overs, 9 Air squats
Rest 2mins

Core stability:
x3
45sec plank
30secs side planks
30 secs side plank
rest 1min

MCT Bootcamp

Skills:
KB’s
Wall walks

Conditioning:
In pairs 1 starts AD the other KB then swap
X4
30 sec AD
30 sec Kettlebell swings
30 sec rest together
30 sec AD
30 sec KB swings
1 min rest

Then accumulate
30 Wall Walks
Before completing 20x 50m shuttle runs relay style

Core stability:
x3
45sec plank
30secs side planks
30 secs side plank
rest 1min

FightFit

Conditioning 1:
3 rounds
40m Sleds
1min plank hold

Conditioning 2:
In pairs 4 rounds each
2mins on
1min off
Pad work