Programmes of the day

Warm up

200m run
20m bear crawl
20 banded p/a
20m spider mans
200m run
20 KB Thrusters
20 Single leg hops
20 KB RDL’s
200m run

MCT 45

AMRAP 4:
21 Calories
21 Sit ups
15 Goblet squats

rest 4 minutes

AMRAP 4:

18 Calories
18 Sit ups
12 Goblet squats

rest 4 minutes

AMRAP 4:
15 Calorie
15 Sit ups
9 Goblet squats

MCT Bootcamp

Conditioning:

EMOM x 18

40m sled
12 Sit ups
8 Calories

MCT FightFit

Conditioning:

EMOM x 18

40m Sled
12 sit ups
8 Slamballs

Then:

Bag work