Programmes of the day

Warm up

200m run
20 Ring rows
20 Air squats
20 Banded pull aparts
200m Run
30sec OH KB hold
20m Bear crawl
20m Sampson stretch
200m Run

MCT45

Strength:

x2 KB Deadlift
Build to a Heavy Set of 5

Conditioning:

AMRAP 12:
4 Wall walks / 8 KB Strict press
9 x2 KB Deadlifts
30 Double Unders/ Singles

MCTBootcamp

Conditioning:

15-12-10-8-6:
Goblet Squats
Burpee Ring rows
x2 KB Push Press
Box dips

Then:

800m Run

FightFit

Conditioning:

Alternating On the Minute x 16
Odd – 8 Box jumps
Even – 100m Run

Then:

15mins focus pads

Core:

x3
Max planks holds