Oli Thompson- Heavyweight MMA fighter Circuit with Christian Vila

Protocol:

KETTLEBELL FIGHTER: OLI THOMPSON

FINAL 4 WEEKS- JANUARY 2010

Eqpt: Med Ball, , 2 x Dumbells, Bungee, Tornado ball, Kettlebells

1.    Warm up- MMA Matrix- Join Mobility

2.    Circuit: 5 mins – 2-3 times. 40-60 secs rest between circuits

·       Row 300m- level 10 in 60 seconds

·       30 seconds take down defence

·       30 seconds Tornado ball slams

·       30 seconds bungee sprints

·       30 seconds hand switch press ups

·       30 seconds take down defense

·       30 seconds kettlebell guard-hold

·       30 seconds bungee crawls

·       30 seconds hand switch press ups

·       60 seconds on concept 2 rower@ level 10 (aim for 270m)