Programmes of the day

Warm up

200m run s
20 single leg hops
20 banded p/a
20m spiderman
200m run m
20m duck walk
20m bear crawl
20 wall balls
200m run f

MCT45

Conditioning:

AMRAP 16:
15 Burpees
15 Sumo Deadlift High Pulls
12 Jump tucks
9 Ring rows

Accessory:

3 rounds
45sec wall sit
20 Banded GM

MCT Bootcamp

Conditioning:

10 Rounds:
200 Meter Run
7 Clean and Press
7 Ring Rows

MCT FightFit

Midline:

100 sit ups
EMOM do 5 Wallballs

Conditioning:

AMRAP x 15mins
100 Double unders
20m sled
10 V-ups