Recommended warm-up:

30 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:
(b.s.=back stance f.s.=front stance )

1. b.s. single knife hand block
2. b.s. reverse punch
3. f.s. scissors block
4. f.s. high palm heel strike
5. cat stance middle palm block
6. f.s. high spear finger strike
7. f.s. inverted spear finger strike
8. f.s. high inverted knife hand strike
9. f.s. knife hand "X" low block
10. f.s. reverse ridge hand strike

Kicking Techniques:

1. jumping straight back kick
2. jump spinning round kick
3. jump spinning hook kick

Combination Techniques:

1. outside forearm block, reverse punch, round kick, jump spinning round kick
2. inside forearm block, jumping straight back kick, back fist punch
3. step back, inside forearm block, jump spinning hook kick, same leg round kick

Self-Defense Techniques:

1. elbow lock take-down
2. upward wrist lock take-down

Form:

8. Wha Rang