Programmes of the day

Warm up

200m run
40m sled push
20 S/L Glute Bridges`
20 KB RDLS
200m run
20 Banded P/A
20m Spider man
20m Single leg hops
200m run
20 KB thrusters
40m sled push

MCT45

Core:

Tabata hollow hold

Conditioning:

3 Rounds For Time:
10 Clean and Press
400m Run

MCTBootcamp

Tabata hollow hold

INTO:

7 Rounds
200m run
15 KB Swings
15 Slam balls
15 Box Jumps

MCTFF

20min pad work (Kicking skills)

Conditioning:

In pairs complete:
2k Row
400 skips
2k Run