Programmes of the day

Warm up

200m Run
20 Air squats
20 KB RDL’s
20m Bear crawl
200m Run
20 Glute bridges
20 Banded pull aparts
20 KB press
200m Run

MCT45

Conditioning:
For Time:
200 Meter Run
27 Wallballs
27 Box Jumps/step ups
200 Meter Run
21 Wallballs
21 Box Jumps/ step ups
200 Meter Run
15 Wallballs
15 Box Jumps/step ups
200 Meter Run
9 Wallballs
9 Box Jumps/step ups
200 Meter Run

Bootcamp

Conditioning:

AMRAP 20:
5 Hard Ring rows
10 Push-ups
15 Calorie Row

Core:

Tabata
Hollow hold

FightFit

Core conditioning:

5 rounds
40m Sled
20 V-ups

Conditioning:

x4
1min Bag work
1min Air squats
1min Burpees
1min Rest