Need advice

I work 5-6 nights a week, usually from 4:30pm-4-5am (bartender that's why) and then work from 7am-9am Mon. through Fri. (working with people with disabilites)

I then struggle to get to a 9:30 am bjj class. I'd like to go everyday but right now it's about 2-3 times a week.

In addition, I've lost about 15 pounds this year.

At this point I can't change my work schedule but still want to workout hard and was thinking that working at after work might be the best thing to do so I can therefore sleep more during the day.

Low rep, basic lifts?

After bjj class, I'll circuit train for endurance and cardio.

thanks for reading this FRAT

and for any suggestions

oh yeah

Goals: Increased strength, flexibility

Do a simple work out IE Legs/push/pull/core

Day 1: Squat, Bench, Pull Up, Crunches

Day 2: Deadlift, (Standing)Military Press, High Pulls, L-Sit.

Because of your shifts/rest you keep you strentgh training minimal and rest to the max if you are training MMA 2-3 a week.