Training Partner: Ben , Matt
Calories intake: 2400 cals
Exercise calories: 650+ cals
Motivation level : High
Energy Level: High
Sleep: – 10.4 hrs
IF: – NO

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system


2 set
10 x Front round kick combo on bag
10m x 2 farmer KB walk.

2 Set

15-20 x EZ bar clean and press
20 x Kb Swing to press
5-8 ps x KB Windmills
5-1 burpee + sprint

1 Set
20x KB one hand swing
10 – 15 EZ bar clean to squat to Push press
10 x KB figure 8’s
20 x MB push pass
10 x 10m jog by 2 then sprint 1

2 set
Boxing work Combos
2 people do bag work other does a set of KB while waiting

20 x focus combo (jab cross uppercut overhand)
5 x half Turkish getup +  1 Full TGU

20 x focus combo (jab jab cross uppercut round overhand)
2X 5PS  KB circles.

3 rounds
2min grappling for position + knee work.

Good session but the circuits could of been constructed to be a little better, progressing was a bit weird. The MT work was good really highlighted proper hip positioning. Nice solid 600 cal session. I took off my HRM for the grappling part.

Ben and matty grappling for position

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