Programmes of the day

Warm up
400m run
20 scap push ups
20 glute bridges
300m run
5 burpees
20 banded pull aparts

MCT45

Strength:
3×10
Seated KB press

Conditioning:
4 Rounds:
24 Calorie Bike/Rower
20 Sit ups/V-ups
8 Alternating single arm KB cleans

MCT Bootcamp

Conditioning:
8min Amrap in pairs
40m Sled row
45 sec plank hold together
40m sled push

Rest 2mins

8min Amrap
40 tyre flips
40 partner leg raises
Rest 2 mins

8min Amrap
40 Single arm RDLS
40 slam balls

FightFit

Conditioning 1:
3 rounds
400m run
30 slam balls

Conditioning 2:
3Rounds of each
20secs on
20secs off
Straight punch/hooks/uppercut
Rest 60 seconds between new movements

Core:
3×15
glove sit ups