Warm-up:
- Kata
Kihon:
- Mae-geri ~ Ushiro-geri
- Mae-geri ~ Ushiro-geri ~ Mawashi-geri
- Gedan-barai ~ Gyaku-zuki
- Soto-uke ~ Gyaku-zuki
Kumite:
- Uke-waza against a stationary target (“body snap”)
- Uke-waza ~ counter punch
- Uke-waza ~ counter punch against a punch
- Uke-waza ~ counter punch against a Mae-geri
Free-style:
- Uke-waza ~ counter punch, responding to a signal
Cool-down:
- Kata
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