Choke_Wire

6:00 Weights

Heavy through out, shoulder then back then core. 5 diffret types of each

7:00 random stuff

threw a medican ball as hard as we could aganist the ground then as high as we could back and forth

stand on exsersice ball passing other ball around

jump rope

bag work

8:00 mma class

subs from bottom and armbar from the top

9:00 free rolling

i did good, tapped a 270 pound guy

__________________
people say either the world will end at 2012 or the aliens will finnally come back to us.....


i hope not cuz im writing a sci fi novel