Strength:

Squat 5-5-5+
120# x5
150# x5
180# x5
195# x5
225# x5
255# x10

Seated DB Press
2x50# x8
2x50# x5
2x50# x4

Pushups

bw x20
bw x15
bw x12

Tri OH DB press
50# x4
30# z8
30# x10

Stretch 10min

Rilion Gracie BJJ practice in morning