Programmes of the day

Warm up

20m High knees
20m Butt kicks
20m long skips
10 x 10m shuttle sprints
20m Sampson stretch
20 KB press
20 Glute bridges
100m Run
10 Inch worms
200m Run

MCT45

Accessory:

x3
45sec wall sit hold
20 Banded GM

Conditioning:

4 Rounds:
80m Sled
15 V ups
10 KB Snatch

MCTBootcamp

5 Rounds For Time:
9 wall walks/ seated DB press
15 Ring rows
80m Sled
20m Walking Lunge

FF

Core:

3 Rounds, Not For Time:
30 Weighted KB Glute bridges
20 Weighted AbMat Sit-Ups
10 Supermans

Conditioning:

x5
300m Run
1min Bag work
30secs rest between rounds