Programmes of the day

Warm up

200m
20 SL Glute bridges
20 Air squats
20 KB RDL’s
200m Run
30 sec OH KB hold each side
20m Single leg hops
20m Bear crawl
200m Run
10 Burpees

MCT45

Strength:

Deadlift
5×5 heavy
15 Glute bridges

Conditioning:

AMRAP 15:

60 Double Unders/120 singles
30 Wallballs
15 x2 KB Deadlifts

MCTBootcamp

In Pairs 20min Amrap
200m Run
20 x2 KB deadlifts
20 Tuck jumps
20 Wall balls

MCTFF

Conditioning:

x3
1min Bag work
30 weighted sit ups
20 hands up jumping lunges

Skills:

Pad work