Programmes the day

Warm up

200m run (slow)
20 Banded pull parts
1min Forward seated fold
20 Inch worms
200m run (medium)
20m cossacks (side lunges)
1min Frog stretch
20m Broad jumps
200m run (fast)

MCT45

Conditioning

3 Rounds:
27 Lunges
21 Cals
15 Kettlebell Swings
(5 Rounds if haven’t been every day this week)
Then:
Recovery row

MCTBootcamp

Conditioning

AMRAP 20:
8 Knee raises
10 KB Hang Clean and push press
12 Calorie Row

FightFit

Midline

In pairs 5 Rounds
2mins Battle ropes
15 Partner leg raises each

Conditioning

800m Run
Then:
15mins
Pad work in pairs