3 days workout boxing bag and kettlbell plus some another exercises

all days is 40 minutes workout

day 1

3 rounds double kettlebell jerk  x 8 reps 24 kg 3 rounds  fron neck rolls and back neck rolls and  3 sets situps

rest between round workout on heavy boxing bag

day 2 

3 rounds bent  over row with double kettlebells .3 rounds abs exercises .3 rounds lay on chest position and on the back with 10 kg plate for neck,3 rounds standing explosive jumping press from chest 20 kg barbell

rest between rounds some stretching legs and shadowboxing with dumbells 1 kg and 5 kg

day3 

3 rounds x 5 reps  deep  front squads with double kettlebell ,3 rounds different exercises for abs with 10 kg plate ,3 rounds head roll from front and back wrestling bridge.2 sets x 20 biceps curls with 20 kg

rest between sets used a workout on the heavy boxing bag

Pullup and dips with weights workout day 3 (24 kg)

 Dips 12 reps
Pullups 7 reps
Dips 12 reps
pulups 7 reps
dips 10 reps
pullups 6 reps
for 20 minutes

Dips and pull ups with weights day 2

24kg 53 lbs
 10 dips 40 sec rest plus 4 reps
6 pull ups 40 sec rest 3 reps
10 dips 40 sec rest 4 reps
6 pull ups 40 sec rest 3 reps
8 dips 40 sec rest 3 reps
4 pullups 40 sec rest 3 reps

Swimming and winter swimming diary for week

4 March competitions winter swimming time 47 seconds for 50 meters as i was plan
7 March some ice broking and enter in ice water
9 march 15 minutes sauna after 20 minutes free swimming 15 minutes sauna ,50 meters swimming with weight 55 kg 15 minutes sauna and 250 meters freestyle in 7.31
1 hour Finnish sleds ride with weight 55kg and without weight

Mixed workout boxing bag and kettlebells

Previously workout was 50 reps double kettlebell jerk and 50 snatch 

8 43 double crunches 30 reps 

8.45 front wrestling bridge 

8.46 back wrestling bridge

8.52 double kettlebell jerk 10 reps 40 sec rest 4 reps

8.58 snatch 10 reps each arm

9.09 5 double kettlebell jerk 40 sec rest 5 double kettlebell jerk

9 13-15  front and back wrestling bridge 

9.16 20 double crunches abs

9.17 snatch 10 reps each arm

9.23 double kettlebell jerk 5 reps rest 40 sec 4 reps 

9.27 double kettlebell jerk 5 reps 40 sec rest 3 reps

9.30 back and front bridge

9.32 double crunches 20 reps

9.35 double kettlebell jerk 5 reps 1 min res 3 reps

9.43 snatch 5 reps each arm 40 sec rest else 5 reps

9. 46 snatches 5 reps each arm 40 sec reps 5 snatches each arm

9.52 double kettlebell jerk 5 reps 

In big-time rest legs stretching exercises and heavy boxing bag workout

20 minutes workout dips and pull-ups with 24 kg (53 lbs) day 1

Time rest betwwen sets 2-4 minutes
dips-10
pullups-6
dips-10
pullups-6
dips-8 technique get broken
pullups-5 save some energy

50 reps snatch and 50 reps double kettlebell jerk

 situps 20 reps
 front wrestling bridge
 back wrestling bridge
20 situps
 front wrestling bridge
back wrestling bridge
8 34.- snatch 10 reps each arm
8.38 8 reps double kettlebell jerk 1 min rest else 4 reps
8 45 5 reps double kettlebell jerk
847. 3 reps double kettlebell jerk
8 50 4 reps double kettlebell jerk
8 52 3 reps double kettlebell jerk
8 59 5 reps double kettlebell jerk
9.00 2 reps double kettlebell jerk
9.04 snatch each arm 8 reps
9.09 snatch each arm 7 reps
9.16 6 reps double kettlebell jerk
9.22 4 reps double kettlebell jerk

in rest time between sets kettlebells heavy boxing bag workout and stretching legs exercises