Programmes of the day

Warm up

200m Run (slow)
20m Banded walk
20 SL Glute bridges
20 Banded pull aparts
200m Run (medium)
20 Air squats
20m Broad jumps
20 Bear Crawl
200m Run (fast)

MCT45

Conditioning:
AMRAP 20
8 V-ups
10 KB Snatches
12 Calorie Row

Strength:
Every 2mins
4×10 Seated DB press
20 Banded pull aparts

MCT Bootcamp

Conditioning:
For Time:
400 Meter Run
21 Wall balls
21 Russian Twists
400 Meter Run
15 Wall balls
15 Russian Twists
400 Meter Run
9 Wall balls
9 Russian Twists
400 Meter Run

MCT FightFit

Conditioning:
2km sand bag run

Skills:
Bag work