Programmes of the day

Warm up

20m High knees
20m Butt kicks
20m Long skips
10 burpees
20 Glute bridges
20 Ring rows
20m High knees
20m Butt kicks
20m Long skips
10 shuttle runs
20m High knees
20m Butt kicks
20m Long skips

MCT45

Accessory:

x3
20 Ring rows
20 KB BOR
20 Banded pull aparts
20 KB Strict press

Conditioning:

3 Rounds:
800 Meter Run
21 Slam balls
10m weighted sled

MCTBootcamp

In pairs complete 5 rounds
10 cals
10 Ball slams
10 Wall balls
60sec plank

MCTFightFit

20min pad work

Then:

Accumulate 5min plank hold
Every break 20m weight sled push (heavy)