40 minutes on elliptical ( level 6 resistance, 3.7 miles travelled)
Karate practice - hip rotation
50 chudan punches and chudan blocks on each side
50 chest expansions ( pull both elbows back, push out chest, kine at end)
Crossfit
2 rounds, 30 seconds each, as many as possible

Plank in and out
Pushups
Plank left side
Flutter kicks
Plank right side
Situps
Squat jumps

1 hour