WARM UP

30 Burpees

100 Jumping Jacks

TRAINING

SET 1 x 2 Cycles

TRX Suspension Push Ups: Bodyweight x 20

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TRX Suspension Row: Bodyweight x 20

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TRX Suspension Atomic Push Up: Bodyweight x 20

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TRX Suspension Leg Abduction: Bodyweight x 20

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TRX Suspension Hamstring Curls: Bodyweight x 20

SET 2 x 2 Cycles

Sandbag Zercher Walking Lunges: 80lbs x 16 paces

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Alternating Single Arm Kettlebell Swings: 50lbs x 20 reps

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Kettlebell Post Ups: 50lbs x 6 reps (each side)

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Medicine ball slams: 50lbs x 20 reps

Set 3 x 3 Cycles

Stroops Anaconda Battle Rope Slam: 1 minute max effort 105lbs resistance

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Lateral Bounds w/ Cone Touch: 30 seconds max effort

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Leg Lift w/ Medicine Ball Pullover and Vertical Throw: 50lbs x 16

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Pendulum w/ Adduction Medicine Ball Squeeze: 50lbs x 12

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200 yard spring: max effort

When I can, I try to train outside these days. Air conditioned gyms just don't mimic the environment of the BJJ studio I train. I get a better workout outside anyway as my joints and muscles are a lot looser. Overall, this session was pretty brutal.