Warm-up

Med Ball Throws (upper body): kneeling throw, overhead throw for height

Bench

10-10-10-10-10

140# x10

140# x10

140# x10

140# x10

140# x7

Bend DB Row: 2x10 @ 50#

Ring Dips: 2x7

Power Snatch: 3-3-3 @ 85#

Conditioning:

Tabata landmine @ 15#

FAA BJJ practice in morning

FAA BJJ practice in evening

Jon Trenge wrestling seminar in morning at BamBam

FAA BJJ practice in evening

Run 2mi in VFF

Time: 15:47

FAA BJJ practice in evening

Run 2mi in VFF

Time: 16:31

FAA BJJ practice in morning

FAA BJJ training in evening & UFC fighters training @ FAA in evening (Cantwell, Bonnar, Njokuani)