24hrs Fire, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

...no rest...

4 mins @ 2x28kg; 5 rpm

HSN:

20 mins @ 12kg; 10 rpm

Stretching

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

...rest til HR under 100 bpm...

4 mins @ 2x32kg; 5 rpm

Armor building

BJJ later...

24 hrs EMS, maybe an hour of sleep...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OALC:

4 mins @ 36kg; 8 rpm

Stretching

Warmup

LC:

7 mins @ 2x32kg; 5 rpm

Armor building (mobility)

Stretching

24 hrs EMS, about 3 hrs sleep total, then...

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

OALC:

4 mins @ 36kg; 6 rpm

Run:

2 miles 13:51

Stretching

24 hrs EMS, then....

Warmup

LC:

10 mins @ 2x24kg; 6 rpm

Stretching 

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm 

Armor building

Stretching 

Warmup

LC:

6 mins @ 2x32kg; 5 rpm

Stretching

Maybe another set later in the day + some BJJ.

Warmup

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

2 mins @ 2x32kg; 5 rpm

Armor building

Stretching

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Run:

2 miles easy pace

Stretching

BJJ later

24 hrs EMS, then...

Warmup

LC:

7 mins @ 2x32kg; 5 rpm (PR for time @ 5 rpm)

Armor building

Run:

2 miles 15:22

Stretching

24 hrs of ambulance abuse, then....

Yard work all day w/ baby in carrier (about 10 lbs)

Warmup

LC:

5 mins @ 2x32kg; 5 rpm

5 mins @ 2x32kg; 5 rpm

Armor building

Stretching