Salute
7-Holds Form
Warm up
Stretch
- Lunge, Jab, Reverse Lunge (10 per side)
- Lunge, Front Kick, Reverse Lunge (10 per side)
- Delayed Sword (10 per side)
- Alternating Fly Push-ups (Max)
- Sword of Destruction (10 per side)
- Steam Engine (40)
- Darting Mace (10 per side)
- Tiger Prowls (Max)
- Thrusting Salute - Black (10 per side)
- Scissor Climb (Max)
- Lunge, Side Kick, Cover (20)
- Plyo Push-ups (Max)
Hydrate
- Evading the Storm (10 per side)
- Standing X Lifts (20 bent/20 straight)
- Deflecting Hammer - 1st Black (10 per side)
- Side to Side Push-ups (Max)
- Glancing Salute (10 per side)
- Plate Pass (20 low/20 high)
- Capturing the Storm - Black (10 per side)
- Dive Bombers (Max)
- Finish Him! (10 per side)
- Pile of Planks (20 seconds per pose)
- Squat Jumps (180)
Walk/Stretch
Recovery Drink
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