Programmes of the day

Warm up

200m Run
10 Inch worms
20 Glute bridges
20 Air squats
200m Run
20 Banded pull aparts
10 Superman/hollows
20m Spiderman stretch
200m Run

MCT45

Strength:

x5
10 Goblet squats
10 Weighted Glute bridges

Conditioning:

AMRAP 9:
1 Burpee
1 KB Swing
2 Burpee
2 KB Swing
3 Burpee
3 KB Swing
…
Up by (1) rep until finish

MCTBootcamp

3 Rounds For Time:
20 V-ups
12 Burpee Ring rows
15 Kettlebell swings
30m Kettlebell Weighted Walking Lunge

MCTFF

Core:

x3
20 Partner leg raises
20 Hollow Rocks
20 Weighted Glute bridges

Conditioning:

18min EMOM (6 Rounds)
1st – 6 Burpee tuck jumps
2nd – 10 KB Swings
3rd – 50 skips