Programmes of the day

Warm up

200m Run (Slow)
20 Glute bridges
20 KB RDL’s
20 Ring Rows
200m Run (Medium)
10 Burpees
10 Air squats
10 KB Swings
200m Run (Fast)

MCT45

Conditioning:
AMRAP 20
3 Kettlebell Swings
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round

Accessory:
x3
45sec Wall Sit
20 Banded Good mornings

MCT Bootcamp

Conditioning:
5 Rounds:
27 Air Squats
21 Calorie
15 Kettlebell Swings

FightFit

Core:
5 Rounds
40m Sled
20 V-ups

Conditioning:
In Pairs
3 Rounds
60 Cals
60 Goblet squats
60 KB Swings

Skill:
Bag Work