Strength:
Squat
3-3-3+

125# x5
155# x5
185# x5
220# x3
250# x3
280# x8

Conditioning:
60 box step ups 24" w/ 95# in front rack (1:00 on, 1:00 rest until 60 reps completed)

Time:  8:15 (16, 15, 14, 11, 4)

Rilion Gracie BJJ practice in evening