Programs of the day

Warm up

200m S
10 Glute bridges (10 sec pause)
20 Banded GM’s
20 Ring rows
200m M
10 Glute bridges (10 sec pause)
20m Broad jump
10 Inch worms
200m F
10 Glute bridges (10 sec pause)

MCT45

Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 12 Calories
Odd Minutes – 10 Burpees

MCTBC

Every 2min for 5 Rounds
6 V ups
30 Double Unders/60 Singles
6 KB Swings

Then:

4 Rounds
1min Max Row or Bike
1min Max KB Deadlift
1min Plank

Rest 3min

MCTFF

In pairs 15mins
pad work

20min EMOM

1st 20 Sit ups
2nd 8 Burpees
3rd 15 KB swings
4th 8 Cals