1/19 - AM - dips 6x6, db lateral swings 6x6, superset drag curls/incline curls 4x8, 12m footwork/defense
PM - PruFit - 9 exercise bodyweight circuit - towel chinup finisher x2
1/18 - AM - goblet squat 3x20, calf raise 6x20 - 3x2m rounds shadowboxing, 3x2m rounds heavy bag, Bas Rutten MMA Workout/Thai Boxing
PM - MMA Circuit Training - kicking drills/thai pads & partner leg raises - touch sparring, jump rope, sandbag shoulder press/lunge
1/17 - tricep/band pulldown 6x6, lat pulldown 6x6, rv curl 4x15, 12m rebounder, GTG ring dips, pullups, grip compressions
PM - PruFit - 9 exercise bodyweight circuit - towel chinup finisher x2
1/18 - AM - goblet squat 3x20, calf raise 6x20 - 3x2m rounds shadowboxing, 3x2m rounds heavy bag, Bas Rutten MMA Workout/Thai Boxing
PM - MMA Circuit Training - kicking drills/thai pads & partner leg raises - touch sparring, jump rope, sandbag shoulder press/lunge
1/17 - tricep/band pulldown 6x6, lat pulldown 6x6, rv curl 4x15, 12m rebounder, GTG ring dips, pullups, grip compressions
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