Programmes of the day

200m Run
20 Glute bridges
20m Bear crawl
20 Wallballs/ KB Thrusters
200m Run
20 KB RDL’s
10 Inch worms
20m Spiderman stretch
200m Run

MCT45

Conditioning:

AMRAP 3:
21 Burpees
21 Goblet squats
Max Calorie Bike/Row

rest 3 minutes

AMRAP 3:
18 Burpees
18 Goblet squats
Max Calorie Bike/Row

rest 3 minutes

AMRAP 3:
15 Burpees
15 Goblet Squats
Max Calorie Bike/Row

rest 3 minutes

AMRAP 3:
12 Burpees
12 Goblet Squats
Max Calorie Bike/Row
*Increase weight each set

MCTBOOTCAMP

4 Rounds For Time:

80m Sled
20 Sit ups
10 Wall walks

*Rest 2 minutes between rounds.

MCTFF

Core conditioning:

In Pairs
3 rounds each

15 Jumping jack Jabs
1min Plank hold

Then:

x3
800m Run
*equal rest to work