Warmup

Ruck SQ:  3x25 @ 25 lbs

Band press:  3x25

Band pulls parts:  100 reps

 Run:  3 miles in 28:47

Core work

Bridge press /KB Row:  5x15 @ 2x16kg

Arm work

 Feeling decent.

Ruck SQ:  100 reps @ 25 lbs

Ruck Stair climbs:  5 sets @ 25 sets

Band press:  3x25 reps

Stretching

 This week is a wash.

Managed some bridge press and kb rows on Wednesday.  Caught the stomach bug my kid had and have just been hanging in there.  Did some club work today to loosen up the shoulders.  No food for a day now.

 Roofed all weekend.  Sore today.

Warmup

Push-ups:  3x25

KB Row:  3x25 @ 2x16kg

Arm work

Swings:  50 reps @ 2x24kg

Walk:  1 mile w/25 lbs ruck

Run:  3 miles, 09:26/mi

Core work

BJJ

Trx push/pull:  3x25

Arm work

Swings:  50 reps @ 2x24kg

Dog walk:  1 mile

 Warmup

Band SQ:  40 reps

Suitcase lunge:  2x20 @ 2x16kg

Suitcase carry:  1 mile @ 16kg, multi switch 

Band press:  3x20

Band pull apart:  3x20

Warmup

Run:  2 miles, 09:10/mi

Core work

Stretching 

Warmups

Push-ups/Band rows:  3x20 

Arm work

Walk:  1.2 miles

Run:  3 miles, 09:25/mi

Core work

BJJ 

Warmup

Trx push/pull:  3x25

Arm work

Swings:  50 reps @ 2x24kg

Dog walk:  1.5 miles

 Warmup

Band SQ:  30 reps

Goblet Lunge:

30/30 @ 16kg

Band Press:  2x20

KB Press:  20/20 @ 16 kg

Dog walk:  1 mile

Run:  2 miles, 09:08/mi

Core work