Programmes of the day

Warm up

200m Run S
20 Glute bridges
20 Salute the suns
1min lizard stretch (each side)
200m Run M
30sec OH KB Hold
20 KB RDL’s
20 air squats
10 Seated KB press
200m Run F

MCT45

Strength

4×3
Pause KB Front Squat

Conditioning

5 Rounds, Every 3 Minutes:
300m Run
10 Sandbag Thrusters

MCTBootcamp

Conditioning

For Time:
2,000 Meter Row/1.6k Run
50 Sandbag Thrusters
30 Hard ring rows

Rest 5:00

For Time:
20 Seated shoulder press
20 Heavy KB Deadlifts
20 Seated shoulder press

FightFit

Conditioning

In pairs
2k sandbag run
(200m sprints)

Skills

15mins
Bag work

Core

x3
Max partner plank claps