Run: 8 miles

Stretching

BJJ:  1 hr

 Warmup

Run:  5 miles

SN: 

6 mins @ 24kg; 12 rpm

4 mins @ 14kg; 16 rpm

Dips/Rows:  4x10

Straight arm bar holds:  2x 30 secs

Wrestling lunges:  2x50 reps

Run:  5 miles

Push-ups:  100 reps

 Run: 

8.5 miles

Stretching

BJJ:  1 hr

 Run:  4.5 easy miles

SN:  

5 mins @ 24kg; 12 rpm

5 mins @ 14kg:; 16 rpm

Dips/Rows:  5x10

Stretching

 Run:  4 miles

SB Shoulder CL:  6x2 @ 150lbs

SB CL: 3x5 @ 150lbs

SB bear hug carry

Press:  3x4 @ 32kg

Stretching

 Run: 4 miles