programmes of the day

Warm up

200m run
20 banded p/a
20m bear crawl
20m spider-man’s
200m run
20m broad jump
1min lizard stretch
20 goblet squats
20 wall balls
200m run
20 s/l gb

MCT45

0:00 – 10:00 – 1 Mile Run, Max KB Clean and Jerks
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max KB Power Snatch
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max KB Thrusters

MCT Bootcamp

In pairs complete: 20min AMRAP
100 Cals
100 Sit ups
100 Wall balls
100 Slam balls

MCT FightFit

Pad work intervals
1min on 1min off for 15mins

Conditioning:

3 rounds of
1min of Skipping
1min of Burpees
1min of Slam balls
1min of Rest