Kata drills tonight at the Dojo. We worked hard and drilled all our katas. It felt great and I really needed it.

Gym before class:

Row 1,000m in 4:19minutes

3 rounds (amrap 1minute):
Barbell flys #20
Barbell complex #20 (curl + press)
Wall Balls #20
Battle Ropes
Pushups

Core Set (amrap 1minute rounds):
Prone Plank
Russian Twist #20
Prone Plank
Roll Out Pushup
Prone Plank