July 5th, 2017

10:30am – Conditioning

1 min row

1 min ski

10 strict t2b holding fat grips

5 rounds

 

5:30pm – Strength/Stability

10 OH bandbell lunge (18 + 10)

10 single leg DL  each leg (60)

4 rounds

 

20′ backwards sled drag on rubber (115)

5 DB strict press (2×20)

5 minutes

 

20′ right arm sled pulls on rubber

20′ left arm sled pulls on rubber

5 minutes

 

Ski for Cals

5 mins

 

Stretch and recovery

15 minutes

 

7:00pm – Brazilian Jiu-Jitsu

30 minutes drilling top control positions

30 minutes of scenario and positional rolling