Recommended warm-up:

25 push-ups
50 sit-ups
butterfly stretch 4 times
straddle stretch 4 times each side and to the center
standing leg stretch 4 times

Hand Techniques:

1. back stance single knife hand low block
2. forearm double low block
3. high-low block
4. side stance mountain block
5. front stance low reverse palm heel strike

Kicking Techniques:

1. jumping spinning inside heel kick
2. front leg jumping outside ax kick
3. jumping spinning outside heel kick

Combination Techniques:

1. outside forearm block, reverse punch, round kick, jumping spinning inside heel kick
2. inside forearm block, jumping outside heel kick, round kick
3. step back inside forearm block, jumping spinning outside heel kick, round kick

Self-Defense Techniques:

1. escapes from various shirt grabs

Form:

#7 Toi Gye