Today is what I call my push-pull day- pushups, pull ups, squat-press, and an ab exercise. Simple routine but I like it a lot and I almost always feel great after.
The simpler the better.
Today I'm gonna stand on a rubber ball and do tricep kickbacks....J/K
Today (and on most "off" days) I do intervals on the Rogue Echo and some heavy bag work.
I'll also practice some basic BJJ moves; Rolls, Shrimping, Bridging and Stand to Base.
Stand to Base is important. Basically if you get thrown to the grown it shows you how to get up safely and keep fighting.
MM