Walked the dog 1.5 miles
Push Ups off the Power Stands x 20
Flutter Kicks x 20
TRX Rows x 20
Jump Rope x 50
Kettlebell Snatches x 10 each side
Alternating Jump Switch Lunges x 20
3x2x40m - Sprint/Alternating Single Leg Bounds/Carioca
10 min warm up around the gym alternating between jogging forwards, sideways, sideways with foot crossover, backwards, lunges, pushups 1-10, jumping jacks, ski hops, heel kicks.
x4 with partner
30 jab cross
right round house kick
left round house kick
3 x 30 seconds on 15 second rest
freelance on heavy bag
30 straight leg sit ups
30 left side sit ups
30 right side sit ups
30 seconds for each of below
hands under the bum, head up, straight legs, leg circles clockwise
hands under the bum, head up, straight legs, leg circles counter clockwise
hands under the bum, head up, straight legs, scissor legs side to side
hands under the bum, head up, straight legs, scissor legs up and down
5 sets of 10 to a beat bicycle crunches
core stabilizer 1 min
10 miles. Mostly walking with 6 consecutive uphill sprints a 3/10s mile walk and 2 more uphill sprints plus approx 2 miles light jog.
AMRAP- 20 min
Managed 10 rounds, maybe more but lost count bc I was gonna pass out ha
Walked the dog 2 miles
Power Cleans 1-1-1-1-1
Push Press 3-3-3-3-3
Lat Pull Downs 3x10
Walked 1/2 mile while doing dynamic stretching to warm up, then ran 18 50-yard sprints. Then I walked another 1/4 mile to cool down, and flipped a tractor tire 70 yards.
I'll be doing an hour of Brazilian jiu-jitsu at 11 AM.
Walked the dog 2.2 miles
Bench Press 10-8-7-6-5
Back Squats 5-5-5-5-5
Dumbell Rows 3x10 each side
5 miles - walking and running intervals.
3 mile walk
BBS Big Five
Went to rib festeval for my PWO meal....Destroyed about two racks.
1.5 mile run
4x 400m sprints
12 assisted Pullups x4
45sec- 1:00 plank pushups/spidermans/planks