Conditioning
Airdyne (sprint / active rest)

:10 / :50
:20 / :40
:30 / :30
:40 / :20
:50 / :10
:40 / :20
:30 / :30
:20 / :40
:10 / :50

Results:  150 calories

Rilion Gracie BJJ practice in morning

Bent Barbell Row
5-5-5+

70# x5
90# x5
105# x5
115# x5
135# x5
150# x10

Gi pullups
1x10

Deadlift
5-5-5+

140# x5
175# x5
210# x5
225# x5
260# x5
295# x10

GHR
1x10

Rilion Gracie BJJ practice in morning

Bench
5-5-5+

90# x5
115# x5
135# x5
145# x5
170# x5
195# x8

Ring dips
1x12

BamBam BJJ practice in evening

BamBam Muay Thai in evening

Squat
5-5-5+

105# x5
130# x5
155# x5
170# x5
195# x5
225# x10

Box squat
155# x10

Airdyne
5 rounds:
2:00 sprint
2:00 rest

Results (in calories):  44, 41, 41, 34, 40

BamBam BJJ practice in morning

Rilion Gracie BJJ practice in morning

"ANNIE"
Double Unders
Abmat butterfly situps
50-40-30-20-10

Time:  6:57

Rilion Gracie BJJ practice in morning

Airdyne:
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
1:00 sprint
1:00 rest
:30 sprint
:30 rest

:30 sprint
:30 rest

:30 sprint
:30 rest

:30 sprint
:30 rest

:30 sprint
:30 rest

Results (in calories):  30, 27, 22, 23, 21, 9, 10, 11, 9, 11

BamBam BJJ practice in evening

BamBam Muay Thai in evening

Deadlift
5-3-1+

135# x5
170# x5
205# x5
255# x5
290# x3
325# x6

Bulgarian bag power snatch
50# x20

2 arm bent DB row
2x50# x16

Palms in chinups
1x14

Rilion Gracie BJJ practice in morning

Squat
5-3-1+

100# x5
130# x5
155# x5
195# x5
220# x3
245# x6

Thrusters
135# x10

Seated DB press
2x30# x16

Explosive DB bench
2x50# x18

Rilion Gracie BJJ practice in morning

Deadlift
3-3-3+

135# x5
170# x5
205# x5
240# x3
275# x3
310# x8

Bulgarian Bag power snatch
50# x18

2 arm bend DB row
2x50# x15

Palms in chinups
1x14

Run 2mi in VFF w/ 10# vest

Time:  14:45

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

BamBam BJJ practice in evening

Airdyne conditioning:

5:00 sprint
2:00 rest
4:00 sprint
2:00 rest
3:00 sprint
2:00 rest
1:00 sprint

Results:  101 calories in 5:00; 64 calories in 4:00; 50 calories in 3:00; 36 calories in 2:00; 22 calories in 1:00

Squat
3-3-3+

100# x5
130# x5
155# x5
180# x3
205# x3
230# x8

Thrusters
135# x8

Seated DB press
2x30# x14

Explosive DB Bench
2x50# x16