Programmes of the day

Warm up

200m Run
20 Glute bridge
20 Banded P/A
20 KB RDL’s
300m Run
1min Forward seated fold
20 Ring rows
20 Single leg hops (10 Each side)
400m Run

MCT45

Conditioning:
3 Rounds
400m Run
12 KB Power Cleans
50 Double unders

Midline:

Tabata Hollow hold

MCTBootcamp

Conditioning:

On the Minute x 16 (4 Rounds)
Minute 1 – 18 Slam balls
Minute 2 – 15 Russian Swings
Minute 3 – 100m run
Minute 3 – 50 Singles

Midline:

3 rounds
45sec plank hold 90sec rest

FightFit

Midline:

5 rounds
40m sled
30sec plank hold

Conditioning:

3 Rounds
400m run
30 Slam balls
30 Box Jumps