Programmes of the day

Warm up

200m Run
20 Glute bridges
20 Supermans
20 Toe taps
200m Run
20 Air squats
20 KB Swings
10 Inch worms
200m Run
15 Burpees

MCT45

Conditioning:

In Pairs
For Time:
400 Meter Run
30 Hand Release Push-ups
400 Meter Run
30 Kettlebell Swings
400 Meter Run
30 Sit-ups
400 Meter Run
30 x2 Deadlifts
400 Meter Run
30 Air Squats
400 Meter Run
30 Box Jumps

MCTBootcamp

For Time:
1500 Meter Row/Run
200 single skips
50 Calories bike
200 single skips
1500 Meter Row/Run

MCTFF

Core Conditioning:
x5
40m Sled
20 V-ups

Then:

Accumulate
100 Wall balls
*Every minute perform 3 burpee jabs.