Foam Rolling
- 10 minutes
L-Sit Chin Ups
Body weight (200lbs): 10,10,10
- Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.
Jump Rope & Heavy Bag
1 minute rest in between rounds.
- Heavy bag: 3 minutes (right kicks)
- Jump rope: 3 minutes
- Heavy bag: 3 minutes (left kicks)
- Jump rope: 3 minutes
- Heavy bag: 3 minutes (right kicks)
- Jump rope: 3 minutes
- Heavy bag: 3 minutes (left kicks)
- Jump rope: 3 minutes
Neck Training
Using the Ironmind neck harness and low pulley attachment.
Neck Extension (Harness)
- 30lbs: 20
- 60lbs: 20
- 100bs: 20
Neck Flexion (Harness)
- 30lbs: 20
- 60lbs: 20
- 100lbs: 20
Neck Side Flexion (Harness)
- 30lbs: 20
- 50lbs: 20
- 70lbs: 20