Thurs and fri did mma 1 hr and 15 min Thurs was 3 rounds cond 3rounds heavy bag and mits 3 more rounds cond and then about 20 min flexibility and strength work . I thought I was gonna die. fri did take down , escape and submission drills. Then rolled for 26 straight min with a 2 stripe bluebelt. ( I'm a 1 stripe white) . Wore his ass out he could'nt submit me.
Today making a come back to the upper body stuff.
Did joint mobility routine
body weight squats and burpees
time 6 min 29 sec
5x5 deadlift 3 pullups ended at 235 for dead's
1x10,1x8,1x5 flat bench press ended at 155
3xfail plyo pushups
/then 3x5 ghd
10 back extensions
10 weighted sidebends with 45lb plate
5 rollouts from knees
5 2min sprints on treadmill 9.3 mph with 1.0 incline
tried to keep rest at 1min but was more like 2min by last 2 sprints