Mobilizing and light stretching
DB SOTS Press: 10x10LBS, 10x20LBS
DB Windmills: 10x10LBS, 10x20LBS, 10x20LBS
5 Reps p/minute x 4 mins: 30LB DB Burpees
10 reps p/minute x 5 mins: 30LB double arm DB Swings
3 sets - 10x10LB bicycle kicks (10LB plate on each leg)
Blue, Green, Brown, Shodan & Nidan open hand kata:
Bench Press: 10x135LBS, 5x185LBS, 8x165LBS, 5x165
Cooldown: 3 minutes jump rope.
Good stretch and called it a day.
For the weighted ab reps: I sometimes use ankle straps to secure the weight between both legs/feet, however I used Husky Hangalls to secure one weight on each leg. Lesson learned was use a bench next time.