Recommended warm-up:

14 push-ups
30 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 high palm strike
2. front stance double middle punch
3. front stance outside forearm block reverse punch
4. front stance spread double high block
5. riding stance knife-hand strike

Kicking Techniques:

1. inside axe kick
2. outside axe kick
3. straight back kick

Combination Techniques:

1. spread double high block, front kick, double middle punch
2. inside forearm block, reverse punch, outside axe kick, round kick
3. outside forearm block, inside axe kick, straight back kick

Pattern #3:

1. Step back with left foot, front stance spread double high block.
2. Left leg front kick
3. Left front stance middle punch
4. Right front stance middle reverse punch.
5. Turn 90° left, front stance outside forearm block.
6. Front stance right reverse punch.
7. Turn 90° right, front stance outside forearm block.
8. Front stance left reverse punch.
9. Turn 90° left, knifehand double middle block.
10. Front stance high palm strike.