Salute
7-Holds Form
Warm up
Stretch
- Lunge, Hooking Punch, Reverse Lunge (10 per side)
- Lunge, Knee/Step Back Kick (10 per side)
- Broken Gift (10 per side)
- Sneaky Lunges (20)
- Defying the Storm (10 per side)
- Tiger Push-ups (Max)
- Thundering Hammers (10 per side)
- Triple Lunge Kicks (10 per side)
- Obscure Wing (10 per side)
- One-leg Table Dips (Max)
- Raking Mace (10 per side)
- Charleston Kicks (10 per side)
Hydrate
- Flashing Wings (10 per side)
- Side-Tri Rise (Max)
- 80/20 Squats (3 levels - 10 reps per level)
- Pike Presses (Max)
- Attacking Mace (10 per side)
- Hand Cart Part 1 (Max)
- Menacing Thunder Knee (20 switching each rep)
- Hop Switch Squat Punch (40)
- Lone Kimono - 1st Black (10 per side)
- Hand Cart Part 2 (Max)
- Lunge Jumps (90)
Walk/Stretch
Recovery Drink
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