25 x 20/40’s (100m in 20secs/40secs rest)
Then
3km run under 15mins
10 x 50 Medball Slams + 400m Run
Then
6 x 250m Row Sprints (30secs rest between)
am – Bodyweight
- 5 x 20 Pull Ups/Lying Pull Ups
- 5 x 20 Push Ups (varied-wide,narrow,3 point,Janda,Decline)
- 5 x 20 Hanging leg Raise/Twisting Hanging Leg Raise
pm – Cardio
- 6km run under 30mins
– 10mins on each exercise for max distance.
Row
Ride
Run
– 30min MMA Conditioning Circuit
- 6km Run along Brisbane River.
6 x 500m Row (each under 1:50mins)
90secs rest between
3km Run with 5kg
6 x 4 Deadlifts @ 160kg
3km Run under 15mins
5 x 1km runs @ 4:45/km
2mins rest between
