I taught a class today. Two RKC, an HKC, and a 2nd Dan tae kwon do.
Circumduction of arm and shoulder with a bo
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.