Programmes of the day

Warm up

300m run
20m bear crawls
10 superman/ Hollows
20 banded good mornings
20 toe touches lying on back
10 fire hydrants
(Each side)
300m Run

MCT45

Conditioning:

AMRAP 5:
Buy In: 100 Double Unders/single skips
12 Goblet squats
4 Burpee Box Jumps/step overs

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders/single skips
8 Goblet squats
4 Burpee Box Jumps/step overs

rest 5 Minutes

AMRAP 5:
Buy In: 100 Double Unders/single skips
4 Goblet squats
4 Burpee Box Jumps/step overs

MCT Bootcamp

Conditioning:
Circuit 1min stations X2

V ups
Single arm kettle bell swings (30secs each side)
30secs rest
High knees on the spot
Box jumps/step ups
30 secs rest
Box dips
KB SDHP

400m double KB farmers carry in pairs

Core:
Tabata Hollow holds

FightFit

Conditioning 1:
10 rounds
1min on
30 sec off
Skipping

Conditioning 2:
5 Rounds
40m Sleds
20 leg raises

Conditioning 3:
15mins
Pad work

https://www.youtube.com/watch?v=yjh2-gR6ijw