I taught a class today.  Two RKC, an HKC, and a 2nd Dan tae kwon do.

Joint mobility:
Circumduction of arm and shoulder with a bo
good mornings
overhead squat with bo
Primitive rolling [easy rolling]
Pull up ladders 1-2-3

1 leg deadlift ipsilateral and heavy for 3 left and right
contralateral and heavy for 5-8 reps

ROP press ladder 1-2-3-4-5

1 set of weighted pull ups for 3-5 reps

5 minutes of continuous flow
Roling deck squat, squat thrust, tiger bend push up.

50 minutes.  They needed it.