Here’s a little 30-minute WOD for your edification and enjoyment:

WEIGHTS: As many sets as you can in 15 minutes of 12 each Kung Fu Curls, Ripcords, Shrugs, and Side Lunges. HEAVY BAG: 5 x 2:00/1:00 AFAYC of Punches, Kicks, Punches, Kicks, and Punch/Kick Combos.