Warmup

Band SQ:  40 reps

Suitcase lunge:  2x20 @ 2x16kg

Suitcase carry:  1 mile @ 16kg, multi switch 

Band press:  3x20

Band pull apart:  3x20

Warmup

Run:  2 miles, 09:10/mi

Core work

Stretching 

Warmups

Push-ups/Band rows:  3x20 

Arm work

Walk:  1.2 miles

Run:  3 miles, 09:25/mi

Core work

BJJ 

Warmup

Trx push/pull:  3x25

Arm work

Swings:  50 reps @ 2x24kg

Dog walk:  1.5 miles

 Warmup

Band SQ:  30 reps

Goblet Lunge:

30/30 @ 16kg

Band Press:  2x20

KB Press:  20/20 @ 16 kg

Dog walk:  1 mile

Run:  2 miles, 09:08/mi

Core work