Warm up

Run: 2 miles  sun 20’

Core work

Gada swings:  100 reps @ 30 lbs

 Warmup

CL-SQ-P:  4x4 @ 2x22kh

Push-ups:  4x25

KB rows:  4x15 @ 2x22kg

Arm work

Ruck:  2 miles @ 25 lbs

Stretching

 Warmup

CL-SQ-P:  4x3 @ 2x22kg

Push-ups:  4x25 

KB row:  4x12 @ 2x22kg

Arm work

Yardio 

 Saturday….

Gada swings:  4x25 @ 30 lbs

Yardio

 Friday…

Seesaw Press:  4x20 @ 2x16

Bulgarian Split SQ:  4x12/12

Band pull aparts:  4x25

Ruck:  1.85 miles

Run:  3 miles, sub 10:00/mi

Core work

 Warmup

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

Swings:  50 @ 2x22kg

Arm work

Warmup

Run:  2 miles 09:05/mi

Core work

 Warmup

CL-SQ-P:  4x3 @ 2x22kg

Push-ups:  4x25

KB Rows:  4x15 @ 2x22kg

Arm work

Ruck:  1.75 miles @ 25 lbs

 Warmup

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

Swings:  50 @ 2x22kg

Arm work 

Also doing 3 pull-ups a day as well as dead hanging for at least 1 min.

 Warmup

Run:  2 miles in 17:50

Core work

BJJ:  1 hr

KB Clean-SQ-Press:  3x3 @ 2x22kg

Push-ups:  4x25

KB rows:  4x15 @ 2x22kg

Arm work

Ruck:  1.6 miles @ 25 lbs

 Warmup

KB clean-lunge-press:

3x 10/10 @ 16kg

Ruck:  1.75 miles @ 25 lbs

Band pull aparts:  100 reps

Chins:  3x15

 Warmup

Bridge press:  3x12 @ 2x22kg

Band rows:  4x25

Ruck:  1.5 miles @ 25 lbs

Swings:  50 @ 2x22kg

Arm work throughout the day