Started out with Qigong then some Taiji practice. Did qigong opening series, Eight Pieces of Brocade, the full Yang style long form (108) and finished with some Taiji sword work.
On to the workout...
1. Indian club swings x 10ea.
2. 2-kettlebell swings x 25/20/15/10/5
3. bike x 2:00
This was 5 rounds and finished with some extra club swinging. Wore my HR monitor-HR spiked at 166 BPM and was as low as 130 BPM during recovery on the bike. Avg HR was 143 BPM.