Warmup

Run: 2 miles sub 20:00

Stretching

BJJ:  1 hr

 Warmup

Push-ups:  4x25

KB Rows:  4x15 @ 2x22kg

Arm work

Clean-SQ-Press:  gtg sets of 3 reps @ 2x22kg

Stretching

 Warmup

KB clean-lunge-press:

3x 10/10 @ 16kg

Ruck:  1.75 miles @ 25 lbs

Band pull aparts:  100 reps

Chins:  3x15

 Run:  2.1 miles easy pace

Stretching

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

No swings.  Having some elbow pain.

Run:  2.5 miles in 23:07

BJJ:  1 hr

 Warmup

Push-ups:  4x25

KB Row:  4x15 @ 2x22kg

Arm work

Swings:  50 reps @ 2x24kg

Ruck: 1.5 miles @ 25 lbs

 Warmup

KB clean-lunge-press:

3x 10/10 @ 12kg

Ruck:  2.25 miles @ 25 lbs

Ruck SQ:  100 reps @ 25 lbs

Band pull aparts:  100 reps

 Warmup

Run:  3 miles, sub 30’

Core work

Stretching

 Warmup

Bridge press:  3x10 @ 2x22kg

Band row:  4x25

Swings:  50 @ 2x24kg

Arm work

Ruck:  1.4 miles @ 25 lbs

 Warmup

Run:  2 miles in 18:20

Core work

Stretching

BJJ

 Warmup

Push-up:  4x25

KB row:  4x25

Arm work

Swings:  50@ 2x24kg

Ruck:  1.5 miles @ 25 lbs

 BJJ:  1 hr

Emphasis on street sparring.  

Ruck SQ:  4x25 @ 22kg

Ruck Stairs:  10 sets @ 25 lbs

Band press:  3x20

Band pull apart:  3x20

Ruck:  1.3 miles @ 25lbs

 Warmup

Run: 2 miles, 09:38/mi

Core work

Stretching

Bridge press:  5x15

Band row:  5x20

Arm work

Swings:  50 @ 2x24kg

Ruck:  1.5 miles

Run:  3 miles in 28:30

Core work

BJJ

 Warmup

Push-up:  4x25

KB row:  4x25

Arm work

Swings:  50@ 2x24kg

Ruck:  1.5 miles @ 25 lbs

Ruck SQ:  100 reps

Band press:  100 rep

Ruck:  1.5 miles

Stretching

 Run:  2 miles in 18:57

Core work

BJJ:  1 hr

 Warmup

Push-up:  4x25

KB row:  4x25

Arm work

Swings:  50@ 2x24kg

Ruck:  1.5 miles @ 25 lbs