2 miles in 11:26

Ate like a pig so stayed in to get this done. Next time will start the run at 10.6 mph

Bjj and cardio

3.3miles in 19:12. Ohhh yea boy. Started at 10.3mph 

New best 3 mile

Stared at 10.2 at 1% incline. Raised to 10.3 mph at 2 miles and increased to 1.5% at the finish And at 10.7 mph

3 mile

Lift+bjj+push-up +run

Lift:decline bench sets, dips, flys, decline sit-ups, yoga ball sit-ups

Bjj: 4 rolls super tiring was gassed beyond. Need to keep at it

Run pushups: super gassed from Bjj but managed to get pushups in and run 2.75 in 17:19. Keep pushing bruh

Pre ocs training

Bjj fundamentals

Heavy shoulder day

300+ push-ups throughout the day

Rowing tabata

Running

Record 5 mile time in under 30 mins