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