I did the warm ups, in which it consisted of bodyweight exercises, core work, neck exercises, stretching, and shrimping. Then, we worked on double leg takedowns. After that, we worked on an arm bar set up from full guard. Next, we did a triangle transition from there.
After working on repetitions, I got to roll for two rounds. When I got home, I stretched out some more. Then, I did 4 sets of one legged planks and 3 sets of body hollow isometrics for 30 seconds for all sets.