Started out with qigong, opening the channels, Eight Pieces of Brocade, then did the full Yang style taiji long form (108) and my taiji sword form practice.
Scott's 10 Round Cardio Circuit
RD 1: bike x 5:00
RD 2: jump rope x 100
RD 3: kettlebell snatch - 16kg x 30 reps each arm (no setting bell down)
RD 4,5,6,7: heavy bag (Bas Rutten all around plan) x 2:00 on / 1:00 off
RD 8: 1-arm kettlebell swing: 16kg x 30 reps each arm (no setting bell down)
RD 9: jump rope x 100
RD 10: bike x 5:00
As always finished with my Indian club swinging series w/ 1 lb. clubs for healthy shoulders and good measure!