Warmup 

LCPP:  8 mins @ 22kg; 8 rpm

Row:  4x12/12 @ 22kg

Run:  5 miles

Stretching 

 Warmup

Jerk:  2x20 reps @ 2x22kg

Run:  4.5 miles

Push-ups:  3x12

Rows: 3x12/12 @ 22kg

Arm & shoulder work

 Run:  5 miles

LCPP:  6 mins @ 22kg X 10 rpm

Push-ups:  3x12

Rows:  3x12 @ 22kg

Arm and shoulder work

 Run:  6 miles

Push-up:  5x12

Row:  5x12 @ 22kg

Arm and shoulder work

 Finished laying hardwood flooring.

HSN:  6 mins @ 22kg; 12 rpm

Push-ups:  5x10

Rows:  5x10/10 @ 22kg

 Run:  7.2 miles

SB to Shoulder:  4x2/2 @ 150 lbs

SB SQ:  2x10

SB floor press:  10 reps

Press:  3x4/4 @ 32kg

Row:  3x10 @ 2x24kg

Stretching

 Run:  6.5 miles 

 Run:  6 miles

SB to shoulder:  3x2/2 @ 150 lbs

SB SQ:  20 reps

Seesaw press:  3x12 @ 22kg

Stretching

 Run:  8 miles

BJJ:  1 hr

Run:  8.5 miles

HSN:  6 mins @ 22kg; 12 rpm

Dips:  5x10

Rows:  5x12

Stretching