First, my warmup (which is done every day, regardless of coming workout type)
Seisan Stepping, 2 forward steps, 2 back, starting with left leg
As above, starting with right
Seisan Stepping, 5 forward, back, left
As above, with right
Seisan Bunkai
Two-Man Basics - Attacker, Defender
Forward Walking Leg-Swings - Five forward, five back, alternating legs
Side Leg Swings - Five left, right
Glute-Squeezing Reverse Swings - Five each
Small-Circle Arm Rotation - Clockwise, Counter - 10 Swings each
Large-Circle, same as above
Shoulder Shrug with Arms parallel to ground, unbent - 10
Donkey Kicks, both arms supporting, 5 left, 5 right, 15 second hold on last rep
Fire Hydrant - same as above
Donkey Kicks, same as above, 10 reps, 15 second hold every 5 reps
Fire Hydrant - same as above
Upper Body Basics (15 Techniques) - 2 Forward, 2 Back
Lower Body Basics (10 Techniques) - 2 Forward, 2 Back
Kata
Seisan
Sanchin
Seiunchin
Naichanchi
Wansu
Chinto
Kusanku
Sunsu
Chizi kun Bo
Kusanku Sai
Chatan Yara no Sai x 2
Bo/Bo Kumite - 2 Attacker Drills, 2 Defender Drills
Tokumine no Kun x 3
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Whole thing takes me about 35 minutes, maintaining good form.
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Workout:
[superset]
Goblet Squat: 5x5 - 40, 50, 60 [did 8 reps . . . Trivium's "Bullet to the Head of Trepidation" was playing] , 60, 65
Angled GLute-Ham Raise: 5x5 - BW
[/superset]
[triple set]
Chins (Neutral Grip): 10x5
Alternating Overhead Dumbbell Press: 5x5 - 45# each hand, 45, 50, 50, 50
Kneeling Cable Crunch: 5x5 - 160, 170, 180, 170, 170
[/triple set]
{{the above is done as: 1 set, chins, 1 set, press, chins, crunch, chins, press, etc}}
Dumbbell Lateral Raise: 1x8 - 12#, 1x5 - 15, 1x8 - 12, 1x5 - 15
Stretching
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From start of warmup to end of stretching takes me about 93 minutes (next workout, pushing for 91 minutes0.