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. front stance high 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

Self-Defense Techniques:

1. escape from an inverted straight wrist grab
2. escape from an inverted cross wrist grab

Form:

#2 Dan Gun