Programmes of the day

Warm up

200m Run
20 Glute bridges
20 Banded press
20 Bear crawl
200m Run
45 sec plank
30 sec side plank each side
20 Sampson stretch
200m Run
15 Inch worms
15 Burpees

MCT45

Strength:
5×5 Heavy x2 KB Front rack squats
45 sec plank hold

* rest 90sec between rounds

Conditioning:

For Time:
21-15-9
KB snatch
Goblet squats
HARD ring rows

MCTBootcamp

In Teams of 2
Relay style

5 Rounds each

P1 Must complete
1min high knees
15 Ring rows
20 Goblet squats

While P2 holds planks

*P1 can only work while P2 is holding plank

MCTFF

Fight Gone Bad
x3
1min Wall balls
1min KB SDHP
1min Box jumps
1min KB push press
1min Row
1min Rest

Then:

In pairs
15mins
Kicking skills