8/4 - 6x2m rounds shadowboxing/Bas Rutten MMA wkout/2x boxing, 2x kickboxing, 2xMMA - touch sparring - wrestling arm drag/duck under/power double drills - wrist control game
8/3 - inc bench 4x10, dips 4x10, machine flyes 4x10 [drop set], wg pullups 7/2x5/2x4, db row 4x10, pulldowns 4x10, Hammer Strength row 4x10, hyperx 4x10
8/2 - bbell deadlift 4x5/2x3/15, step ups/box jumps 4x10/10, hyperx 4x10, 1m interval run/treadmill 8:17, dips 3x10, neutral g chins 2x10/4 [slow negs], twisting situps 30/20/10
8/3 - inc bench 4x10, dips 4x10, machine flyes 4x10 [drop set], wg pullups 7/2x5/2x4, db row 4x10, pulldowns 4x10, Hammer Strength row 4x10, hyperx 4x10
8/2 - bbell deadlift 4x5/2x3/15, step ups/box jumps 4x10/10, hyperx 4x10, 1m interval run/treadmill 8:17, dips 3x10, neutral g chins 2x10/4 [slow negs], twisting situps 30/20/10
8/1 - push press 6/3x5/4, scott press x12/9/2x8, upright rows 4x10, shrugs 4x10, corner press 2x8, laterals 4x10, curls 2x10/8/10, ovrx 10/3x8, dips 2x10/8/7, neutral g chins 10/8, wg pullups 6/4/4
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