Saturday Hill Sprints/ HIIT (30 minutes)

7 hills 

Plus, 3 hours of gardening

Friday Lifting/bodyweight Training (90 minutes)

 Did the up and hold part of my pull ups routine with my knee in the band instead of my foot. It makes it harder. Also- did chair push ups, then regular push ups, then feet up push ups alternating with the pull up hangs. 

Skipped glute bridges, abs, and yoga because I ran out of time

Wednesday Lifting/Bodyweight Training (2 hours)

 did all the stuff

Tuesday Nogi class (90 minutes)

 30 minutes drilling, 60ish minutes rolling. Worked on take downs (neck hook to back take, but keeping the neck hook) to turtle to half nelson/inside wrist control to surfboard. Also, worked on kimura details- with monkey paw grip to hip on shoulder, to planting the foot, to deadlift the kimura

Monday Biking (35 minutes)

 Plus 2 hours of weeding and yard work

Sunday Lifting/Bodyweight Training (2 1/2 hours)

 Did all the stuff

Friday Hill Sprints/HIIT Workout (30 minutes)

 3 big hill in a row and then 3 of the slightly smaller hill