‘GUT CHECK’

“Ghost”
4x Rounds
1:00 Row
1:00 Burpees
1:00 Jump Rope
1:00 Rest

Kata Roulette w/WODs
Taigo 1, 2, 3, Pinan 1, 5, Too San, Naihanchin, Giin, Empi
Bo 1, 2, Tonfa 1
6x WODS of varying stuff



MMA Circuit
3x Rounds
1:00 Bag Work - Striking
1:00 Shuttle Sprints
1:00 Bag Work - Kicks
1:00 Ground & Pound
1:00 Box Jumps