Wednesday Lifting/Bodyweight Training (90 minutes)

 Skipped abs and yoga. Added in one front squat with the curl bar and put the pull ups/push ups back in

Saturday Hard Biking (45 minutes)

 WR side of the WS trail

Wednesday Biking (45 minutes)

 Really got going hard for the first 25 minutes and then slightly less hard the last 20. Did great despite heavy winds and straining a crotch muscle yesterday

Tuesday Nogi (90 minutes)

 5 minute rounds, 1 minute breaks, Rolled with DW, BB, BH, and MK

Tuesday Lifting/Bodyweight Training (1 hour)

 Did all the big lifts and calf raises, cooled down by vaccuuming

Monday Swimming HIIT Workout (30 minutes)

 6 HIIT sprint freestyle lap with back stroke laps for down time. Warmed up and cooled down with breaststroke

Saturday Gi Open Mat (90 minutes)

 good hard rolls with DW, BB, BH, and MK