Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 5 bench presses with 120 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

THEN- 3 sets of 10 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)

Then- 10 minutes physical therapy exercises

Saturday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill

Friday Bodyweight Training (20 minutes)

 15 set of 10 push ups (150 total)

15 set of 20 calf raises (300 total)

Tuesday Bodyweight Training/Lifting (40 minutes)

15 sets of 10 push ups alternated with 15 sets of 20 calf raises

Also- 3 sets of bench pressed with 120 lbs

Sunday Lifting/Bodyweight Training (2 hours)

First super set -3 sets of 10 bicep curls, forearm curls, and shoulder presses all with 25ish lb weights

Then- Sumo dead lifts 3 sets of 5 at 120lbs

Second super set- Military presses (3 sets of 4 instead of 3 sets of 3 this time). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators)

Third super set- 3 sets of 5 bench presses with 120 lb bar (added 20 lbs). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

THEN- 3 sets of 5 hip thrusts with back on the bench press with 100 lbs (added 20 lbs)

 THEN- 10 minutest of physical therapy exercises on the HINGE app

Saturday CC/Dirt Trail Running (55 minutes)

 Upper 80's and very dry

Friday BJJ COMP CLASS (1 hour)

 11 people again!!!