Strength:

Squat 5-5-5+

120# x5
150# x5
180# x5
195# x5
225# x5
255# x8

2 min rest between supersets:
HR Pushups:  bw x20; bw x20; bw x12; bw x12
Pullups:  bw x8; bw x8; bw x8; bw x8

Stretch 10min

Rilion Gracie BJJ practice in evening