Warm Up Exercises

• 30 Jumping Jacks, 20 Push Ups, 20 Sit Ups

Basic Info and Stances and Movement:

• Double Two Hand Punch
• Use of Elbow
• Use of Knee
• Punch Drill
• Elbow Drill
• Chop Drill

Self Defense Moves:

• Two Hand Wrist Grab #1
• One Hand Shirt Grab #1
• One Hand Shirt Grab #2
• One Hand Shoulder Grab Front
• One Hand Shoulder Grab Rear

Kata

• Pinan Shodan with multiple bunkai

Rules

• Up to 16 rules