Warm-up:
Lunges
Yori-ashi bwd/fwd
Kihon:
Mae-geri
Kizami Mae-geri
Yoko Keage
Yoko Kekomi
Free-style:
Kizami-zuki
Gyaku-zuki
Kumite:
Go-no-sen Amashi-waza against Kizami-zuki
Go-no-sen Amashi-waza against Kizami Mae-geri
Cool-down:
Kata (Heian Shodan & Nidan)
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