Programmes of the day

Warm up

10x10m shuttle runs
20 Banded pull aparts
10 Inch worms
20 Ring rows
10x10m shuttle runs
20 Glute bridges
10 Burpees
20m Duck walk
10x10m shuttle runs

MCT45

Conditioning:
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 KB Snatches
6 Cals

rest 5 Minutes

AMRAP 5
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 KB Snatches
6 Cals

Midline:
Double Tabata
Hollow hold
Supermans

MCTBootcamp

Conditioning:
AMRAP 3:
30 sec Hollow hold
6 Burpees
8 Slam balls

rest 3 minutes

AMRAP 3:
30 sec Hollow hold
6 Jumping junges
8 KB SDHP

rest 3 minutes

AMRAP 3:
30 sec Hollow hold
6 Burpees
8 Slam balls

rest 3 minutes

AMRAP 3:
30 sec Hollow hold
6 Jumping lunges
8 KB SDHP

FightFit

Core:
Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 20 Sit-ups
Even Minutes: 10 Cals

Conditioning:
Tabata Fun
Bag work
Sleds
Burpees