June 21st, 2017

6:00am

Brazilian Jiu-Jitsu

6x5min rounds gi

10 mins drilling arm locks from side control

5:00pm

20 minutes of basketball

5×1 KB clean and push press (106lb)

6:00pm

400m sled drag (45) + DB carry (2×20) rotating from farmers, to front rack every 100m

6 alt OH lunges w/ bandbell (2×18+10)

10 single leg landmine deadlift (75)

5 rounds

7 body saw

20s side plank each side

3 cossack squats (26)

4 rounds

*5 sets of 5 DH pull ups randomly throughout day