Foam Rolling
- 20 minutes
L-Sit Chin Ups
Body weight (200 lb): 12,11,11
- Performed before, in between sets, and after jumping rope, heavy bag and neck exercises.
Jump Rope & Heavy Bag
1 minute rest in between rounds.
- Jump rope: 3 minutes
- 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 Headstrap Fit For Hercules neck harness and low pulley attachment.
Neck Extension (Harness)
- 30 lb: 20
- 60 lb: 20
- 100 lb: 10
- 110 lb: 5,5
Neck Flexion (Harness)
- 30 lb: 20
- 60 lb: 20
- 100 lb: 10
- 110 lb: 5,5
Neck Side Flexion (Harness)
- 30 lb: 20
- 50 lb: 20
- 70 lb: 10
- 75 lb: 5,5