Programmes of the day

Warm up

400m run
5m banded walk
Forwards, backwards , either side (20m total)
20m side skips (each side)
10 burpees
20 glute bridges
20 banded pull aparts

MCT45

Conditioning 1:
4 Rounds
40m sled
20 toe taps to tyre

Conditioning 2:
21 – 15 – 9
Slam balls
Goblet squats

15 – 12 – 9
40m high knees
Sit ups

12 – 9 – 6:
50 skipping
push ups

MCT Bootcamp

Conditioning:

1min skipping
20 air squats
1min skipping
20 push ups
1min skipping
20 lunges
1min skipping
20 slam balls
1min skipping
1min plank
1min skipping
20 sit ups
1min skipping
20 air squats
rest 2 mins
Repeat.

Then

In pairs Resistant band running
30 secs on 30 secs off
x6

Then

5 rounds
30 sec on
Battle ropes

FightFit

Conditioning 1:

5 rounds
40m sled
20 sit ups

Conditioning 2:
x3
1min tyre flips
1min box jumps
1min slam balls
1min pads
1min rest