12 minutes of sprints. Sprint 50yds, walk back to start and repeat for 12 minutes. Unknown rounds.
5 rounds of...
20 2-arm kettlebell swings - 40kg
20 ring pushups
Kept this entire training session to less than 30 total minutes. Maybe about 25 minutes of actual work.
Taekwon-do: 17 hyungs, basics, sparring. Tabata kicking intervals.