Thursday 1/26/17

1.
Conditioning:
For time 
100 Calorie Assault bike 
50 Box step ups with dumbbells, 35#/24"
25 Man makers, 35# 
17:19

Assault bike 345-500 watts, 6:15/100 cals
Box step ups with dumbbells 30-20
Man makers fast and steady pace 

2.
Conditioning/Skill:
75-Minute BJJ class
-Warmup, jogging, army crawls, shrimping, etc. 
-Drilling the Kamura from side control 
-16x :50 Rounds of sparring, starting from mount and the back/seatbelt