Monday Swimming HIIT Workout (25-30 minutes)

 I think it came out to like 27 minutes but I forgot to look

8 sprint freestyle alternated with 8 back stroke laps

Sunday Lifting/Bodyweight Training (2 hours)

 Squats with heel elevators again

First super set- Military presses. good mornings, front squat with 70 lbs. 

Second Super set- Back squats for 3 sets of 5 with 170ish  (with sumo feet), reverse lunges for 3 sets of 5 with 70ish lbs

Third super set- 3 sets of 10 bench presses with 3 sets of 15 push ups and 3 sets of 20 calf raises

glute bridges with 120lbs for 3 sets of 10

Fourth super set- Single leg romanian dead lifts for 3 sets of 8 and 3 sets of 10 reverse chest flies

Cooled down with abs and yoga (working on dragon squats for yoga)

Saturday CC Trail SNOW running (30 minutes)

 18 degrees, snow

Friday NOGI BJJ COMP CLASS (1 hour)

 Tough class, lots of tough guys

Thursday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 slightly smaller hill

Lots of walking for work today too, over an hour total

Wednesday Walking (1 hour)

 back spasming and hurting, not sure why, walking is best for back pain

Tuesday NOGI BJJ (1 hour)

 JR teaching and a bit more cardio intensive than Colin's classes