Strong As Hell

Friday Training:
Prep work

ASLR
single leg deadlift
swing
hip flexor stretch
repeated 3 times with 32kg

Inverted Rope row: 10 x 5
Plyo Pushup: 10 x 5 (maximum height and kept body rigid)

BJJ at noon

Muay Thai at 7
Finished the day with some full contact sparring with mma gloves and did well against someone in my own weight class--fighting big guys all the time really pays off later.