5 days workout mixed

day 1
double kettlebell jerk 3 rounds 7 reps 8 reps 9 reps
while rest shadow boxing with dumbells 1 kg and 5 kg
abs exercise crunches 3 rounds
while rest stretching
neck rolls front and back 2 rounds

day 2

snatch each arm 15 reps 2 rounds
squats with 2 kettlebells x6 reps x 3 rounds
7 reps with 40 kg barbells bicep curls x2 rounds
7 reps  with 40 kg reverse barbell bicep curls x 2 rounds
2 round x 10 reps barbell ab rollout
while rest boxing bag workout and stretching
2 rounds all sides neck workouts with plate 10 kg x 20 reps

day 3

pushups x 7 with  48 kg,18 with 24 kg,22 with 20 kg

day 4

press 24 kg kettlebell each arm 1 set 6 reps 2 set 5 reps 3 set 5 reps
 upright rows 40 kg barbell for shoulder x 2 rounds
2 rounds some reps tactical lunges wor legs with kettlebell
3 sets x 6reps double kettlebell squats
neck rolls front and back 2 rounds

while rest stretching and shadow boxing with dumbells 1 kg and 5 kg weight

day 5

 kettlebell bent over rows x 14 reps x3 sets for upper back
shrug with kettlebells x25 reps x 2 sets
abs crunch 3 sets
workout neck 4 sides with plates 15 kg x 10 reps
single leg calf raises for calves with kettlebell 24 kg 2 sets x25 reps
while rest boxing bag workout and stretching