Programmes of the day

Warm up

200m run
30sec Lizard stretch each side
20 SL GB
20m Spider-Man
200m run
30sec glute stretch each side
20 KB RDL’s
20m broad jump
200m run
30sec forward seated fold each side
20 SL RDLs
20 KB thrusters

MCT 45

5 Rounds, On the 4:00:
30 Air Squats
14 Calorie Row
10 Burpees

MCT Bootcamp

Alternating On the Minute x 20

Minute 1: 7 Deadlifts
Minute 2: 10 Sit-Ups + 20 Double Unders

MCT FightFit

Midline:

5 rounds
20 sit ups
80m sled

Then:

20min pad work