Here's my current workout sheet:
_____________ Monday & Thursday ____________
Rock Rings
• 10 minute workout
Muay Thai
• 8 rounds (5min. / 30 sec. rest)
Medicine Ball / Core & Abs
• 25X 20# MB Squat thrusters
• 50X 20# MB Russian twists
• 3X Planks (90sec - 30rest - 90sec - 30rest - 60sec)
Kettlebells
• 100X 1.5P (28kg) 2 hand swings (25x - 50x - 25x)
• 25X 2P (40kg) 2 hand swings
_____________ Tuesday & Friday ______________
Clubs
• 20X 15# Halos
• 20X 15# Warrior lunges
• 20X 2x 10# Double windshield wipers
• 20X 2x 10# Double sword press
Kettlebells
• 35X 1.5P (24kg) 2 hand swings
• 10X 2.5P (40kg) Goblet squats
• 20X 2P (32kg) 2 hand squat-press (10x - 10x)
• 40X 2x 20kg Alternating rows (20x R - 20x L)
• 40X 20kg Snatches (20x - 20x)
• 20X 2x 20kg Clean and military press
• 20X 2x 20kg Bridge bench press on MB
• 100X 28kg 2 hand swings (25x - 50x - 25x)
• 50X 2P (32kg) 2 hand swings
• 25X 2.5P (40kg) 2 hand swings
1.5P, 2P etc. are weights in Pood.
Explanations of the various exercises in following posts.