Warmup

LC: (3 mins rest between ea)
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps
3 mins @ 2x32kg; 6 rpm = 18 reps

Ttl: 9 mins/ 54 reps; avg HR 168 bpm

Stretching

BJJ later....

Damn near four hours of drilling and rolling, including one hour of one-on-one with the instructor. Primarily working from the mount and s-guard, collar chokes and arm bars. During rolling my main goal was to be more aware of contracting and expanding to attack and defense. I got tapped out from but managed to hold my own a few times.  

I'm beat.