Programmes of the day

Warm up

200m Run
20 Glute bridges
20 KB RDL’s
20m Sampson stretch
200m Run
20 Air squats
10 Burpees
1min Lizard stretch both sides
200m Run

MCT45

Strength:

KB Deadlift
Build to a Heavy Set of 2

Conditioning:

In Pairs
AMRAP 20:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups

MCTBootcamp

Tabata Hell
High knees/ Butt kicks
Air squats
Bike
Russian swings
Hollow hold

1mins rest in between each tabata

Then:
work up to a heavy set of 2 deadlifts

MCTFF

Core:
Tabata Hollow hold

Conditioning:

In pairs
2k Sandbag run
200m sprints

15mins
Pad work