Programmes of the day

Warm up

200m run (slow)
20 broad jumps
20m spider man
200m (medium)
20 single leg hopes
20 Salute the sun
200m (fast)
20 superman/hollow holds
10 Box jumps

MCT 45

Conditioning

1-2-3-4-5-6-7-8-9-10 Reps For Time Of:
Goblet Squats
Burpees

Strength

4×10 Seated KB Press
20 Banded pull aparts

MCT Bootcamp

Conditioning

5 Rounds:
60 Skips
20 Russian Swings
20m Sled pulls (weighted)

Midline

24-21-18-15-12:
Air Squats
Sit-Ups

MCT FightFit

Midline

100 sit ups
Every minute do 5 burpees

Conditioning

5 rounds
1min: Air squats
1min: Russian Twists
1min: Bag work
1min: Rest