Warm up
20m walking lunges
10 inch worm
20m high knees
20m butt kicks
20m Broad jumps
20 KB RDLS
20 banded pull aparts
20 mountain climbers
MCT45
Strength:
5 Rounds
5 KB Bent over rows
superset with 45 sec plank
Conditioning:
7min AMRAP:
2 Deadlift
10 Toe taps
15 Burpees
Rest 2mins
5min AMRAP:
2 Deadlifts
20 mountain climbers
15 KB push press
MCT Bootcamp
In pairs:
400m slam ball carry
1min plank together
400m KB Farmers carry
1 min plank
400m Run
1min planks
Skills:
Jumping jacks
KB deadlifts
mountain climbers
Russian twist
Lunges
KB OH hold
Conditioning:
1min jumping jacks
1min KB deadlifts
1min mountain climbers
1min KB Russian twist
1min lunges
1min KB OH hold 30secs each side
2 mins rest
X3
FightFit
Conditioning 1:
10 Rounds:
1min on
30 secs rest
Skipping
Conditioning 2:
10min AMRAP:
10 Slam balls
10 kicks each leg
Finisher:
X3
45 sec wall sit
20 banded good mornings
30sec rest