My own approach to Girevoy Sport and staying fit.
Run: 5 miles
Stretching
Warmup
Parallette Push-ups: 3x12
KB row: 3x12/12 @ 24kg
Run: 8 miles
BJJ: 1 hr
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
Push-ups: 100 reps
Run:
8.5 miles
Run: 4.5 easy miles
5 mins @ 24kg; 12 rpm
5 mins @ 14kg:; 16 rpm
Dips/Rows: 5x10