Programmes of the day

Warm up

200m Run (Slow)
10 Inch worms
20 Glute bridges
20 Ring rows
20m High knees
20m Butt kicks
200m Run (Medium)
10 Burpees
20m Spiderman stretch
20 Banded pull aparts
30 Sec Plank
200m Run (Fast)

MCT45

Accessory:

45sec wall sit hold
20 Banded Goodmornings

Conditioning

AMRAP 14:
40 AbMat Sit-Ups
20 Calories
20 Burpees

MCT Bootcamp

4 Rounds of 4:00 on 2:00 Off:
15 Ring Rows
15 Wallballs
Max Calories in time remaining

FightFit

Core:
In pairs
x3
40 Burpees
20 partner leg raises each

Skills:
In pairs
Pad work

Tabata:
Bike