Programmes of the Day

Warm up
200m run
20m spiderman
20 S/L GB
20 Banded P/A
200m run
20m broad jumps
20m Single leg hops
20m bear crawl
200m run

MCT45

Strength:

5×5 Goblet squats
20 Banded GM

Conditioning:

AMRAP 13:
50 Alternating KB Snatches
40 Burpees
30 v-ups
20 Push-ups

MCTBootcamp

3 Rounds:
5 wall walks/ 10 seated DB press
10 HARD Ring rows
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
80 cals

3 Rounds:
10 Push ups
10 Hard ring rows
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

MCTFF

50 Cals

*Every minute 3 Box jumps

Then:

Tabata fun

Tabata Hollow hold
Tabata bag work
Tabata Hollow hold