Wednesday/Thursday/Friday - BBC, BJJ, Deadlift

Wed - BBC

Thurs - BJJ

Friday

RDL

20,70,111,151x5,183x5,151x10

Shrug

111 x 10,10,10

Incline sit-up

25lbs x 15,15,15

Parallel bar leg raise 

BW x  10,10,10