June 20th, 2017


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

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


Brazilian Jiu-Jitsu

30 minutes drilling guillotine and ten finger choke

7x5min rounds gi


5×5 DL @ 275


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!


4x3min stand up wrestling

4x3min sparring (thai boxing)

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