Run:  8 miles

BJJ:  1 hr

Run:  8.5 miles

HSN:  6 mins @ 22kg; 12 rpm

Dips:  5x10

Rows:  5x12

Stretching

 Run:  8.5 miles

SB Shoulder CL:  3x2/2 @ 150 lbs

Push-up:  2x25

Archer Row:  3x20

Stretching

 Run:  9 miles

Stretching

 Run:  6 miles

Dips/Rows: 5x10/12

Arm work

 Run: 6 miles

SB Shoulder CL:  3x 2/2 @ 150 lbs

SB Floor Press:  8 reps @ 150 lbs

SB SQ:  20 reps @ 150 lbs

KB Press:  3x4 @ 32kg

Arm and shoulder work 

Walk:  2 miles 

 Run:  6 miles