Squat 5-5-5+

120# x5
150# x5
180# x5
195# x5
225# x5
255# x5* mid back spasm

1min rest b/w alternating sets:
Pushups w/ HR:  bw x20; bw x20; bw x20; bw x20
Ring row:  bw x12; bw x12; bw x12; bw x12

Stretch 10min

Rilion Gracie BJJ practice in evening - nogi