In the AM:
BJJ x 60 min
- 20 min x drilling
- 40 min x flow roll (picked up pace as we went along)
In the PM:
3 rounds @ 45's
7 x clean
7 x press
7 x high pull
7 x front squat
then:
Chinups and pushups practice
then:
1-5 alternating gorilla row ladder @ 45's
then:
plate carries, plate curls, direct ab work
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