Programmes of the day

Warm up

200m Run
1min Lizard stretch (each side)
20 Glute bridges
20 salute the sun’s
200m Run
10 Inch worms
20m Broad jumps
20m High knees
20m butt kicks
20m High skips
20m Side skips

MCT45

Strength:

Tempo KB Goblet Squat
On the Minute x 10 – 2 Tempo Goblet squat
5 seconds to bottom, followed by a 1 second pause.

Conditioning:

“Surfer on Acid”
3 Rounds For Time:
400 Meter Run
21 Burpees

MCTBootcamp

16min partner row
1min on 1min of
*Resting partner must perform 15 Glute bridges

Then:

x3
20 Ring rows
20 Banded Pull Aparts
20 KB Strict press
20 Box dips

MCTFF

Conditioning:

x3
600m Bike
20 Wall balls
20m Broad jumps

Skills:
Kicks