Programmes of the day

Warm up

200m Run
10 Inch worms
1min Quad stretch (On belly 30secs each side)
10 Salute the suns
200m Run
20m Bear crawl
20m Sampson stretch
20 Glute bridges
200m Run

MCT45

Conditioning:

3 Rounds:
400 Meter Run
15 Burpee BJO

Rest 3:00 Between rounds

Accessory:

x3
20 Partner weighted sit ups
15 Supermans
10 Glute bridges with 3-5 sec hold

*Rest 90secs between rounds

MCTBC

In pairs
7 Rounds
15 Slam balls
15 V-ups
400m Sandbag Run

*Partners sprint 200m each

MCTFF

3 Rounds
15 Strict V-ups
10m Bear Crawl
60sec KB hold

*1 KB Front rack 1 Overhead

Conditioning:

3 Rounds
1min Skipping
1min Shuttle runs
1min Slam balls
1min Rest