I took the NoGi class with Liron Wilson. I did the warm ups, which consisted of forward rolls, backward rolls, hip escapes, bear crawls, cartwheels, wrestling shots, sprawls, peak outs, and some stretching. We drilled on kimuras from side control, the howie and darce from within the opponent's half guard, and an arm bar to finish from full mount. After that, we did live drills from half guard, full mount, and starting from our knees on both the top and bottom positions. Live drills were for about 20 minutes and I got to do these with 3 different people.
After that, I did some strength and conditioning at the gym. It's very convenient.
Barbell Squats - 160lbs and 270lbs - 5 reps, 380lbs and 490lbs - 2 reps, 590lbs, 630lbs, and 650lbs - 1 rep - Belt and Knee Sleeves
Paused Squats - 3 sets - 550lbs - 1 rep - Belt and Knee Sleeves - 1 minute rest between each set
Kettlebell Swings - 2 20kgs - 12 reps (One Kettlebell on each hand) , 95lbs - 12 reps, and 2 sets - 2 80lbs - 12 reps (1 Kettlebell on each hand) - 45 seconds rest between each set
Speed Bench - 135lbs, 225lbs- 10 reps, and 5 sets - 280lbs - 5 reps - 1 minute rest between each set
Medicine Ball Chess Passes - 4 sets - 20lbs - 10 reps - 30 seconds rest between each set
One Arm Medicine Ball Throws - 4 sets- 20lbs - 5 reps on each side - 30 seconds rest between each set
Rope Machine - 3 sets - Level 3 - 30 seconds per set - 1 minute rest between each set
Reverse Fly Machine - 105lbs, 150lbs, and 160lbs - 15 reps - 30 seconds rest between each set
Core Work - 5 minutes
Foam Rolling - 5 minutes
Static Stretching - 5 minutes
Some of the stretching that I've done are from this video. Mostly, it's for corrective stretching.