Warm Up Exercises
- 25 Jumping Jacks, 15 Push Ups, 15 Sit Ups
Basic Info and Stances and Movement
- Kata Salutation
- Back StanceL Stance
- Lanada Turning Foot Catch (palm up)
- Single Bone Block
- Double Bone Block
- Strong Block
- Cross Body Block
- Ball Kick
- Heel Kick
- Side Blade Kick
- Round House Kick
- Hammer Fist
Self Defense Moves
- Upper Forearm Grab #1
- Two Hand Rear Choke #2
- One Wrist Grab (same side) #2
- One Wrist Grab (opposite side) #2
- Overhead Club Defense #1
Kata
- Kata #2 – Single Bone Blocks with High Flat Punches
Up to 10 Dojo Rules