Programmes of the day

Warm up

300m Run S
20 Banded pull aparts
20 Air squats
20 Ring rows
20 30 sec OH KB hold
300m Run M
20 Glute bridges
20 Ring rows
20 KB RDL’s
20 KB Push press
300m Run F

MCT45

Conditioning:

For Time:
21 x2 KB Deadlifts
21 KB push press
15 x2 KB Deadlifts
15 KB push press
9 x2 KB Deadlifts
9 KB push press
21 x2 KB Deadlifts
40m Bear crawl
15 x2 KB Deadlifts
40m Bear crawl
9 x2 KB Deadlifts
40m Bear crawl

Accessory:

x3
20 Hollows
20 Glute bridges
20 Flutter kicks
20 Supermans

MCT Bootcamp

Conditioning:

4 Rounds For Time:
10 Russian Kettlebell swings
12 Air squats
14 calories
16 Superman/hollows
18 Shuttle runs
20m Bear crawl

FightFit

Conditioning:

3 Rounds
300m Run
21 Kettlebell Swings
12 V ups

Skills:

Bag work

https://www.youtube.com/watch?v=raPYSFDEm9A