run 2×12 rest 2 mins between intervals – cover as much distance as possible.

amrap for 15 mins – 50 lbs dumb bell for bench press and body weight for pull ups.  able to complete 13 rounds in 15 mins.  returned from ski trip had a lot of fun!  back to reality…

good workout, 4 rounds of 400, 21 push ups and 21 air squarts.  finished in less than 10 minutes – legs shaky but felt good after a cool down.

500m row 10-9-8………1 50% bodyweight deadlifts (85 lbs) Burpees 500m row

1min on 50 sec rest, 1min on 40 sec rest, 1min on 30 sec rest – down to 10 sec rest then back up. at bjj we worked bad escape from side control either chicken wing arm that is in bad position then hip out shoot right leg through and gain guard.  if opponent is […]