Programmes of the day

Warm up
200m Run S
20 Banded PA
20 Inch worms
20 Air squats
200m Run M
30sec OH KB hold
20m Bear crawl
20 glute bridges
200m Run F

MCT45

In Pairs
AMRAP 7:
50 Push Press
50 Push Press
AMRAP Burpees

rest 3 minutes

AMRAP 7:
50 Goblet Squats
50 Goblet Squats
AMRAP Burpees

rest 3 minutes

AMRAP 7:
50 KB Cleans
50 KB Cleans
AMRAP Burpees

MCTBootcamp

Conditioning:
3 KB Thrusters
3 Ring Rows
6 KB Thrusters
6 Ring rows
9 KB Thrusters
9 Ring rows
12 KB Thrusters
12 Ring Rows
15 KB Thrusters
15 Ring rows
18 KB Thrusters
18 Ring rows
21 KB Thrusters
21 Ring rows

MCTFightFit

Conditioning 1:

On the Minute x 16 (4 Rounds):
Minute 1 – 20m sled push
Minute 2 – 8 Burpees
Minute 3 – 10 KB Swings
Minute 4 – 12 Sit ups

Conditioning 2:

In pairs
3 rounds each
1min Focus pads
1min High knees
1min Focus pads
Swap