June 20th, 2017

8:30am

6×3 OH Squat w/ Bamboo Bar (2x26lb w/ red bands)

4×3 OH Squat w/ Bamboo Bar (2x26lb and 10lb w/ red bands)

12:00pm

Brazilian Jiu-Jitsu

30 minutes drilling guillotine and ten finger choke

7x5min rounds gi

3:30pm

5×5 DL @ 275

5:00pm

Sled pull (45) + KB carry (2×26) for 20 minutes

*rotate KB position every 50m between farmers carry, front rack hold, and overhead hold

went 2100m total in 19:53 – and it sucked!

6:30pm

4x3min stand up wrestling

4x3min sparring (thai boxing)