Monday 4/2/18

Conditioning
5K Row

21:30.5


Accessories
Back Squat w/ chains
2 sets x 8 reps @ 95# + 100# chains
2 sets x 8 reps @ 145# + 100# chains

Seated Alt Arnold Press
3 sets x 6 reps each arm @ 25#s
 - Superset -
50 CCBP @ blue band

Strict Pull Ups
12 - 5 - 3 - 3

Hollow Hold
3 sets x 20 sec


BJJ No Gi
Guard Pass to back take
Bunch of two minute rounds from different positions