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)

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