Programmes of the day

Warm up

200m run
40m sled push
20 S/L Glute Bridges`
20 G/M
200m run
20 Banded P/A
20m Spider man
20m Single leg hops
200m run
20 wall balls
40m sled push

MCT45

5 Rounds:
Max DB Floor press
Max Hard ring rows
Rest 90sec

Then:

30cal AD time trial

MCTBootcamp

AMRAP 20:
200 Meter Run
14 Calories
x2
5 ring rows
10 push ups
15 air squats

MCTFightFit

Skills:

Kicks

Conditioning:

In pairs
5 rounds each
90secs pad work
straight in 30sec hollow hold.