26# Bulgarian Bag conditioning:
10 reps of each movement, rest 3:00, 40 reps of each movement

1.  Spins
2.  Power Snatch
3.  Good Mornings
4.  Body Twist (bag on shoulders)
5.  Squat Jump
6.  Military Press
7.  Triceps Extensions
8.  Hammer Curls
9.  Upright Rows
10.  Pushups on bag

Time:  20:39

Rilion Gracie BJJ practice in morning

Deadlift
5-5-5+

135# x5
170# x5
205# x5
220# x5
255# x5
290# x10

Bulgarian Bag power snatch
50# x15

2 arm bent DB row
2x50# x12

Palms in chinups
1x12

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Squat
5-5-5+

100# x5
130# x5
155# x5
165# x5
195# x5
220# x10

Thrusters
135# x6

Seated DB press
2x30# x12

Explosive DB bench
2x50# x14

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Deadlift
5-3-1+

135# x5
170# x5
200# x5
255# x5
285# x3
320# x6

KBS
70# x20

Pullups
35# x7

Bent barbell row
115# x16

BamBam BJJ practice in evening

Run 2mi in VFF

Time:  14:44

Rilion Gracie BJJ practice in evening

2:00 on / 1:00 rest

Burpees:  36
Airdyne:  46 calories
Ball slam 30#:  43
Bulgarian bag shoulder throws 26#:  50

Rilion Gracie private BJJ lesson in morning

Squat
5-3-1+

100# x5
125# x5
150# x5
190# x5
215# x3
240# x6

Explosive box squat
175# x8

Press
135# x5

Pushups
1x 45

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Deadlift
3-3-3+

135# x5
170# x5
200# x5
235# x3
270# x3
305# x8

KBS
70# x20

Bent barbell row
155# x7

Pullups
1x12

Run 2mi in VFF

Time:  15:05

BamBam BJJ practice in evening

Rilion Gracie BJJ practice in morning

Squat
3-3-3+

100# x5
125# x5
150# x5
175# x3
200# x3
225# x8

Sandbag jump squat
50# x15

DB press
1x8 @ 2x50#

Clapping pushups
1x25

4 rounds:
Row 500m
1:00 rest

Results:  1:53.1; 1:52.5; 1:50.4; 1:53.2

Deadlift
5-5-5+

135# x5
170# x5
200# x5
220# x5
255# x5
285# x10

KBS
70# x20

Strict pullups
25# x8

DB 1 arm row
50# x12L and 12R

Rilion Gracie BJJ practice in evening

Tabata airdyne sprints (:20 on/:10 off x8)
(78 calories)

BamBam BJJ practice in evening

Squat
5-5-5+

100# x5
125# x5
150# x5
165# x5
190# x5
215# x10

Explosive box squat
135# x10

Press
135# x4

Pushups
1x40

Run 2mi in VFF

Time:  15:48