Programmes of the day

Warm up

100m run
30sec Lizard stretch on each side
20 banded pull aparts
20m broad jump
100m run
1min Frog stretch
20m bear crawl
20m spiderman
100m run
20m single leg hop

MCT45

Strength:

4×10
Goblet Squats
20 Glute bridges

Conditioning:

For Time:
50 Burpees
40 Ring Rows
30 Sit ups
20 Kettle bell Swings
400m run

MCTBootcamp

5 Rounds

10 Thrusters
14 Box Jumps
12 Sumo deadlift high pulls
12 Burpees
12 KB Swings

MCTFightFit

20min Bag work

Conditioning

For time:
300 Skips
100 Sit ups
300 skips
100 Step ups