Programmes of the day

Warm up

200m Run
20m Spiderman
20 Ring rows
20 KB RDL’s
200m Run
30 sec HS hold
20 KB thrusters
20m Broad jumps
200m Run

MCT45

Conditioning:

3 Rounds
400m Run
21 Kettlebell swings
12 Ring rows

Accessory:
x3
45 sec Wall sits
45 sec Plank holds

MCTBootcamp

16min EMOM

1st min- 10 burpee box jump overs
2nd min- :30secs sit ups

Accessory:
x3
45 sec Wall sits
45 sec Plank holds

FightFit

Conditioning:

14min EMOM

1st min- 15 cals
2nd min- :30sec max slam balls

Then:

Bag work Conditioning

https://www.youtube.com/watch?v=ijXQ4chvOZM