Recommended warm-up:
45 push-ups
70 sit-ups
butterfly stretch 4 times
straddle stretch 4 times each side and to the center
standing leg stretch 4 times

Hand Techniques:
1. front stance knife hand strike, reverse punch
2. walking stance inverted knife hand strike, knife hand low block
3. walking stance spread middle forearm block
4. walking stance middle palm block
5. side stance elbow strike
6. front stance high reverse arc-hand strike
7. front stance low reverse arc-hand strike
8. back stance inside forearm block

Kicking Techniques:
1. double side kick
2. front kick/round kick
3. hook kick/round kick

Combination Techniques:
1. Double side kick, low, high, knife hand strike, reverse punch,
    back stance inside forearm block
2. Step back, front stance spread middle block, front kick,
    low reverse arc-hand strike
3. Step back single knife hand block, front leg hook kick/round kick,
    step down, front kick/round kick

Forms:
Chung Moo & Poomse Koreyo