Stances
Moroashi-Dachi.

Punches and Strikes
Shotei-Uke (Jodan, Chudan, Gedan).

Blocks
Seiken-Juji-Uke (Jodan, Gedan).

Kicks
Chudan-Mawashi-Geri (Haisoku, Chusoku). Ushiro-Geri -3 methods. (Chudan or Gedan).

Kata
Pinan-Sono-San.

Renraku
1. Gedan-Ushiro-Geri, Seiken-Gyaku-Tsuki-Chudan, return and cover.
2. -Mae-Geri-Chudan-Chusoku, Yoko-Geri-Chudan, Ushiro-Geri-Chudan, Seiken-Gyaku-Tsuki-Chudan, return and cover.

Kumite
Jiyu-Kumite.

Exercises
35 Seiken push ups.
15 Four finger push ups (on knees) then change to five fingers, extend legs and hold position for 10 seconds.
45 Stomach pulls.
30 Squats.

Note
Students will be tested in Moroashi-Dachi on the move.