500m row 10-9-8………1 50% bodyweight deadlifts (85 lbs) Burpees 500m row
1min on 50, 40, 30…etc ladder – bjj – fight gone bad tabata style
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 […]
get up stand up
5 rounds of 5 reps each side of get ups. completed in 11:08. did tabata push ups – trashed the chest – tabata squats
8 rd add the reps
Strength: Press 5,5,5,5,5 (optional) For Time: 1-Burpee+2 Sumo Deadlift High Pulls 65/95 1-Right Arm DB Push Press 25/35 1-Left Arm DB Push Press 25/35 15-Situps 8 Rounds * Add one rep to each round except for sit-ups. Ex: round two is 2 reps…finishing on round eight with 8 reps at every station.
run day moderate effort
run for 40 mins at a moderate pace. able to cover 5.30 miles and felt ok considering the legs gone noodle workout the day before. skipping bjj due to shoulder still sore from tuesday bjj.
