4 trainings from my training diary

day 1

one arm kettlebell push 4 rounds in 1 set 5 reps each arm next 3 sets 4 reps (kettlebell 24kg(53lbs)

2 rounds  with 10 kg for neck front and back 12 reps

different crunches abs with 10 kg in arms

2 rounds workout traps with kettlebell and one leg get ups for down part leg 20 reps each leg

2 rounds with kettlebell  for trap 20 reps each leg

while rest boxing bag workout

50 minutes workout

day2

push ups and  back dips 4 rounds  pushups legs on hig withot pauses plus back dips 15 reps

2 rounds swing with focus on lower back 10 reps each round

up kettlebell on shoulder 2 rounds 10 reps

3 round neck rolls front and back

3 rounds barbells abs exercise  not full amplitude use barbell as ab wheel 

shadow boing with 5-6 kg dumbells and 1 kg dumbells while rest

1 hour workout

day 3 

winter swimming 45 seconds

day 4 

3 rounds snatch 10 reps for each arm 

3 rounds  double kettlebells bend over row 12 reps

3 rounds for neck all 4 sides

3 rounds legs getups 20 reps

while rest workout on boxing bag and some stretching legs

tworkout time 1 hour 30 ,inutes