Late workout, aggravated injury from Saturday's training (and Sunday was a bit heavy-duty too), so I kept it simple tonight:
300 x Hindu Push-Ups; 600 x Hindu Squats; 5 minutes x Wrestler's Bridge; 100 x Ab Crunches; then 1 punch/kick combo set for each of the basic kicks (front, side, rear, reverse roundhouse, hook, roundhouse)* and blocks (rising, outer, inner, down, knife-hand)†. Finished with stretching.
Nothing fancy, all fast and hard. Job done.
* Or mae-geri, yoko-geri, ushiro-geri, ushiro-mawashi-geri, ura-mawashi-geri, mawashi-geri to be technical.
† That's age-uke, soto-uke, uchi-uke, gedan-berai, shuto-uke. And they're for disengaging attempted grappling and for striking as well, not just blocking.