Programmes of the day

Warm up

200m Run
20 Glute bridges
20 Ring rows
20 Superman/hollows
200m Run
20 Air squats
20 Banded pull aparts
1min Forward seated fold
200 Run
20 Burpees

MCT45

KB Clean + Front rack squat (each arm)
Build to Heavy Single

Conditioning:
AMRAP 8:
3 KB Clean + front rack squat
3 V-ups/Knee raises
6 KB Clean + front rack squat
6 V-ups/Knee raises
9 KB Clean + front rack squat
9 V-ups/Knee raises
…
Up by (3) reps each round

MCTBootcamp

3 Rounds:
AMRAP 4:
High knees for remaining time
On the 0:00 – 5 Burpee Box Jump Overs
On the 1:00 – 4 Burpee Box Jump Overs
On the 2:00 – 3 Burpee Box Jump Overs
On the 3:00 – 2 Burpee Box Jump Overs
Rest 2:00 between rounds

At the start of the workout and on the top of the following three minutes, athletes will complete a set of burpee box jump overs before finishing out the minute with High knees.

Then:

Tabata Hollow hold

MCTFF

Core conditioning:

x3
300m Row
20 Superman/ Hollows
45 secs Mountain climbers

Conditioning:

x5
1min Burpees
1min KB Swings
1min Shuttle runs
1min Rest