Sunday Karate and weight workout.

One each of Heian Shodan, Heian Nidan, Heian Sandan and Heian Yondan. Three each of Heian Godan and Tekki Shodan. (10 total)

Squats – 95×12, 155×10, 175×10, 175×10
Lunge – 20×10, 20×10, 20×10
Step up – 20×10, 20×10 – Lef calf cramp on first set.
Stiff leg DB deadlift – 20×10, 20×10, 20×10
Reverse crunch – 3×15