Programmes of the day

Warm up

300m Run (slow)
20m bear crawl
20 banded pull aparts
20 Tuck jumps
300m Run (medium)
20m Spiderman
20 Ring rows
10 Inch worms
300m Run (fast)

MCT 45

Skill

Box jumps

Conditioning

For Time:
21-18-15-12-9-6-3
Burpees
Russian Kettlebell Swings

MCT Bootcamp

Conditioning

4 Rounds
8 Sandbag thrusters
15 Box Jumps
8 KB Snatches
15 Calorie Row

Then:

Tabata Hollow hold

MCT FightFit

Midline

5 Rounds:
50 Double unders
30 sec Hollow hold

Conditioning

7min Amrap
Burpees

Rest 2mins

100m Weighted sled pull