Accessories
Deadlift
3 sets x 8 reps @ 275, 295, 315#
Manual Resisted Hamstring Curl
3 sets x 10 reps
Conditioning
30 sec BikeErg (100 RPM)
30 sec Rest (60 RPM)
8 rounds
3100ish meters
Accessories
DB Bench Press
10 reps @ 60#s
Legless Rope Climb
2 ascents
couple sets of each
BJJ No Gi
Half Guard escapes/sweeps
Rolled 4 rounds of 5 min
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