Recommended warm-up:

20 push-ups
45 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 ridge hand side block
2. front stance twin fist high punch
3. front stance twin fist upper-cut punch
4. front stance "X" high block
5. back stance stick block

Kicking Techniques:

1. spinning round kick
2. jumping hook kick
3. spinning outside heel kick


Combination Techniques:

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

Self-Defense Techniques:

1. escape from a rear arm choke
2. escape from a head lock

Form:

#6 Joong Gun