3x Rounds
1:00 Burpee Box Step-ups
1:00 DBall Lifts 100#
1:00 KBS 1arm to 2arms 35#
1:00 5-10-15yard Shuttle Runs
1:00 Jump Rope Singles
1:00 Bag work

10:00 Kata: Konku, Chinto, Sieunchin, Seisan