Recommended warm-up:

12 push-ups
25 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 knife-hand strike
2. back stance knife-hand double middle block
3. back stance forearm double high block
4. back stance reverse uppercut punch

Kicking Techniques:

1. outside heel kick
2. side kick
3. jumping front kick

Combination Techniques:

1. high block, reverse punch, front kick, side kick
2. inside forearm block, reverse punch, front kick, jumping front kick
3. outside forearm block, reverse punch, outside heel kick, round kick

Pattern #2:

1. Turn 90° left back stance knifehand double middle block.
2. Right hand reverse punch.
3. Turn on 180° right, back stance knifehand double middle block.
4. Left hand reverse punch.
5.Turn 90° right back stance forearm double high block.
6. Left hand reverse uppercut punch.
7. Pivot 180° left back stance forearm double high block.
8. Right hand reverse uppercut punch.
9. Step forward left hand reverse punch.
10. Step backwards right hand reversed punch