June 19, 2017

6:00am

Brazilian Jiu-Jitsu

8 x 5 min rounds of gi rolling

 

6:00pm

Warm up w/ kb halos, skiing, scorpion kicks, and press ups

Strength:

5 Seated DB Strict Press (50lb) + KB Front Rack Hold (53lb)

15 Bent DB Row each arm (50lb)

3 rounds

 

15 reps of each w/ 2x20lb DB

• bicep curl
• OH tricep extension
• reverse dip
• hammer curl
• outward tricep ext
• bent reverse fly
• chest fly
• seated front raise

Conditioning:

30s ski

rest 15s

30s battle ropes w/ firehose

15s rest

5 rounds

Core:

7 body saw

7 GHD hip ext

3 rounds

Recovery:

10 minutes stretching