Programmes of the day

Warm up

200m Run
20 Glute bridges
10 Inch worms
20m Sampson stretch
300m Run
20m Bear crawl
15 vertical jump into air squat
20 KB RDL’s
400m Run

MCT 45

Strength:

Goblet squats
5×5 Heavy Set

Conditioning:

Alternating On the Minute x 14 (7 Rounds):
Odd – 14 Calories
Even – :30 Seconds Max Medicine Ball Squat Cleans

MCT Bootcamp

For Time: 120m Sled push

Then, 3 Rounds:
120 Single skips
30 Air squats
15 Heavy x2 Kettlebell Deadlifts
40m x2 KB Farmers carry

Buy out 35 Calories

MCT FightFit

15mins In pairs
Focus Pads

Midline conditioning:

For Time:
27-21-15-9
Calories
V- ups