7 telephone pole sprints leg over bench crunch hands behind head 35 hands crossed over chest 30 hands on temples 30 hands on stomach 40 crunch hold 10 seconds kneeling wheel rollout 10 side bends 60 lbs 30 back extensions 30
20 kneeups with a kick out 30 kneeups 16 hanhin leg raises 15 second leg raise hold knee up hold at peak 15 at midle 20 13 kneeling ab wheel rollout side bends 60lbs 20 each side
4 rds shadow 4 heavy 7 min speedbag 12 min jumprope side bends 45lbs 35 pushups 30 leg up PU 12 diamon hands out in front 7 reg 9 hands by stomach 6 handle horiz 8 vert 8 hands on bench PU 8 dips 4 bench dips 11 pullups 7 chinyups 4 curls 20 lbs 13 kickbacks 15 lbs 15 bench 35 lbs 12 bent over row 25lbs 15 shoulder press 20lbs 12 side raises 5lbs 15 rested a few hours roman chair situps all teh way down 20, parralel 15 only from parralel to 45 deg 10 10 second hold wheel rollout 9 back extensions 25
squat 185 8 205 7 hack squat 135 8 185 8 SLDL 135 8 185 8 Calf raises standing 135 10 185 10 205 10 225 10 2 hours BJJ
bench 175x6,6 DB bench 50 8, 60, 5 dips 35 5, 6 chinup 15, 7, 6 deadlift 255 8, 275 6 Rows 135 7, 7 shurg 155 10 6 telphone sprints
squat 205 8, 225 4 hack squat 155 8 205 8 leg curls 1,8 2,8 SLDL 205 8, 235 4 calf raise 205 10, 225 10 215 10 215 10