Programmes of the day

Warm up

100m jog
10 air squats
100m jog
20m banded walk (10 forwards- 10 backwards )
100m jog
10 air squats
100m jog
20m banded walk (10 each side)

MCT45

Strength:
4×10
KB RDLS

Conditioning:
5 Rounds:
20 Russian KB swings
20 Jumping Lunges (stationary lunges)
50m Kettlebell Farmers Carry

MCT Bootcamp

Conditioning:
In Pairs
100 Goblet squats
100 H-ups
100 Jumping lunges (stationary lunges)
1min flutter kicks (working together)
100 tyre stand ups
1min Hollow hold/glute bridging (working together)
Then:
2xKB Farmers carry 400m

Core:
x3
45sec plank
30secs side planks
30 secs side plank
rest 1min

FightFit

Conditioning 1:
In pairs:
accumulate 2ks
200m sprints

Conditioning 2:
In pairs 15mins
Pad work

Core:
In pairs 3 rounds
Max effort plank claps