Programmes of the day

Warm up

200m run
20 S/L GB
20m bear crawl
20 air squats
200m run
20 banded PA
20 banded Goodmornings
20m spider man
200m run

MCT45

Accessory:

x3
45sec wall sit hold
45 sec Plank

Conditioning:

3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups

Rest 2 Minutes Between Rounds

MCTBootcamp

x3
45sec wall sit hold
45 sec Plank

Into:

7 Rounds

7 Deadlifts
200m Run
15 Sit ups

MCTFF

20mins Pad work

Then:

Double tabata
Superman/Hollow holds