Saturday CC Trail Running (45 minutes)

 Horrible humidity and 90 degrees, muddy as hell

Thursday CC Trail Running (30 minutes)

 Have frozen shoulder, so nothing but running and walking until that clears up.

Tuesday CC Hill Sprints/HIIT Workout (30 minutes)

 4 big hill, 4 parallel to big hill. Hot but less muggy,

Also- 30 minutes weeding

Monday 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 5). good mornings (with legs spread, bent over for hip flexibility), front squat with 70 lbs (with heel elevators) (3 sets of 5 for both)

Third super set- 3 sets of 5 bench presses with 120 lb bar (added a slant to the bench so I could get my feet on the floor). THEN 3 sets of 15 push ups and 3 sets of 20 calf raises

3 sets of 12 hip thrusts with 100 lbs bar (added 2 reps to each set)

Saturday CC Trail Running (45 minutes)

 hot, humid, spiderwebby :P

Friday COMP BJJ (1 hour)

 1/2 gi and 1/2 nogi

Thursday Lifting/Bodyweight Training (1 hour 40 minutes)

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

Second super set:

15 set of 10 push ups (150 total)

15 sets of 20 calf raises (300 total)

Third Super Set - Back squats for 3 sets of 3 with 155ish.  Then 3 sets of 10 of bent over rows with 100 lbs (added 20 lbs). THEN reverse lunges for 3 sets of 3 with 155 lbs