Sunday Karate and weight workout.

Warm up first.

Arnold DB Press – 4 x 35ea x 5
Lunge Squat – 4 x weightless x 5ea (Knees sore!)
Stiff Leg Deadlift – 4 x 35ea x 5
Seated Toe Raise – 4 x 95 x 5

Total time in the weight room about 25 minutes.

After that:

Kata – 5 Heian Sho-dan.

Front stance with front punch and reverse punch – 20 punches total each side.

Horse stance with front punch – 20 single punch.

Stretching – 2 x 10 front raise each leg & 2 x10 side raise each leg.