Baseline:
ROM Drills ~5 minutes/Mat Chan Warm up

Warm up:
3x Rounds
5x Pull-ups
10x Push-ups
15x Air squats

Death by Kata:
Taigo 1, 2 & 3
- 6x Burpee Box Jumps
- 6x T-Pushups (3x each side)
Pinan 1, Pinan 5 & Too San
- 6x Pull Ups
- 12x Kettle Bell Swings (1pood)
Naihanchin & Giin
- 8x Hanging High Knees
- 8x Kettle Bell Thrusters (25#)
Empi
- 6x Pull Ups
- 12x Kettle Bell Swings (1pood)
Seisan
- 6x T-Pushups (3x each side)
- 8x Kettle Bell Thrusters (25#)
Konku
Pinan 5