Recommended warm-up:

16 push-ups
35 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 reverse punch
2. front stance reverse forearm circle block
3. front stance reverse knife hand strike
5. riding stance side punch


Kicking Techniques:


1. jumping round kick
2. jumping side kick
3. hook kick


Combination Techniques:

1. reverse forearm circle block, front kick, reverse punch
2. step back, forearm double middle block, reverse punch, side kick, jumping side kick
3. step back, knife-hand double middle block, jumping round kick, hook kick, riding stance side punch

Pattern #4:

1. Turn 90° left, back stance double middle block.
2. Front stance right hand reverse inverted knife hand strike
3. Ridding stance left side punch.
4. Turn 180° right, back stance double middle block.
5. Front stance left hand reverse inverted knife hand strike
6. Ridding stance right side punch.
7. Turn 180° left, cross step left leg side kick.
8. Right referse punch.
9. Turn 180° right, cross step right leg side kick.
8. Left referse punch.