Programmes of the day

Warm up

20m butt kicks
20m long skips
20m high knees
20m side skips
20m single leg hops
10 inch worms
10 burpees
400m run

MCT45

Conditioning:
3 Rounds:
50 Air Squats
35 Push-ups
300m run

Midline:
3 rounds
45 sec glute bridge hold
15 supermans

MCT Bootcamp

Conditioning:
5 Rounds
40m Sled
300m run
20 active spidermans
Rest 2mins

Stability:
X3
45 sec wall sit
20 banded good mornings
30sec rest

FightFit

Conditioning 1:
3 Rounds
1min air squats
1min push ups
1min sit ups
1min KB swings
1min bag work
1min rest

Conditioning 2:
15mins
kicking skills
front kicks, high kicks , low kicks, push kicks