Double your pleasure..

morning workout:
light heavy-bag work 3x3 min
Heavy bag sprints:
5x50

Ab wheel roll-outs:
4x5

Evening BJJ workout:
cross-collar choke.
arm-bar
sparring 2x6 minute rounds. The back felt great.
then more technique:
arm-bar and kimora from North-south.
Still need to work on the arm bar on the right side.
Great stuff.
Mahalo.