BJJ
Rolled for about an hour
Rounds ranged from 3 to 7 minutes, only tapped three times


Westside
Banded Overhead Squat
2 sets x 20 reps @ PVC + red band
1 set x 8 reps @ 45# + red band
1 set x 8 reps @ 65# + red band
1 set x 8 reps @ 75# + red band
4 sets x 8 reps @ 95# + red band

Banded Thruster
3 sets x 10 reps @ 45# + red band
1 sets x 10 reps @ 45#

Banded Pull Throughs
4 sets x ME @ green band

Back Extensions
3 sets x ME @ 15#

Bar Muscle Up Practice