Conditioning and Cardio

Noon

Pre-workout meal; shake (1 1/2 cup oats, 1 scoop whey) & 1 cup coffee

Dynamic stretching and mobility drills

Brazilian Jiu-Jitsu

Bodyweight circuit

Ab/core circuit

Neck routine

Agility ladder warmup and drills

Heavy bag

5 min warmup round
3 two min rounds
2 three min rounds
1 five min round
5 min cooldown round

More agility ladder drills

Post-workout meal; shake (1 1/2 cup oats, 1 scoop whey) 1/2 cup blueberries

Evening

Pre-workout meal; 1/2 cup brown rice, 1 cup corn, 4 oz tuna, 10 multigrain crackers, 1 cup coffee

Stationary Cycle

warmup; 2 mins

30 mins

cooldown; 3 mins

Stretching

Post-workout meal; 24 oz gatorade

** My purchase of a heart rate monitor was well worth it because now I can make sure I'm putting in the correct work on different energy systems. My usual pace in the 30-45min runs/cycle was a little under the aerobic I was trying for so I was able to fix it and I really enjoyed the workout. I will be keeping a track on my heart rate as I continue to get the correct work in on my aerobic and anaerobic systems.