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

10 minutes on the rebounder.

Makoho stretching.

Deadlift – 2x100x15
(superset)
Step up – 2x20x15
One arm db press – 2x15x15
(superset)
CG pulldown – 2x80x15
Rev crunch – 2×20

Four each of Heian Shodan, Heian Sandan and Heian Yondan. Six Heian Nidan. Eight each of Heian Godan and Tekki Shodan. (36 total)

New weight workout:

Break-in
Squat – 2x135x15
(superset)
Lunge – 2×15
One arm DB row – 2x15x15
(superset)
Pushup – 2×15