Training.

3/5 - PT I - Chest: Wide-grip dips (1 x 12) / wide-grip neck press (1 x 12) / incline dumbbell press (1 x 12) / wide push-ups (1 x failure) Shoulders: Side swings (1 x 8 each side) / shoulder row (1 x 12) / side laterals (1 x 12) / bent over dumbbell laterals (1 x 12) Biceps: Preacher curl (1 x 12) / drag curl (1 x 12) / incline curls (1 x 12) / seated dumbbell curls (1 x 12) 13m rebounder
PT II - same as PT I minus 13m rebounder

3/4 - active recovery/basketball

3/3 - PT I - deadlift 3x20, wrist curls 3x15, 3x3m rounds shadowboxing Bas Rutten MMA Workout/Boxing
PT II - MMA Group - kickboxing tag, boxing focus pads, ab band rotations, tire pulls, tire flips, jump rope, chinups/pullups

3/2 - PT I - Wide-grip neck press/incline dumbbell press (4×8+4×8) Side laterals/dumbbell side swings (4×8+4×8) bent Calf raises (3×20) 4x2m shadowboxing/Bas Rutten MMA Workout/Boxing
PT II - 60m stretching & grappling mobility drills
PT III - same as PT I