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Kihon

1. Sanbon-Zuki x 5 Forward & Back
2. Age-Uki/Gyaku-Zuki/Gedan Barai x 5 Forward & Back
3. Ude-Uke/Gyaku-Zuki/Gedan Barai x 5 Forward & Back
4. Uchi-Uke/Gyaku-Zuki/Gedan Barai x 5 Forward & Back
5. Shuto-Uke/Mae-Geri (Front Leg)/Nukite x 5 Forward & Back
6. Mae-Geri x 5 Turn
7. Keage (Kiba-Dachi) x 5 Both Sides
8. Kekomi (Zenkutsu-Dachi) x 5 Turn
9. Mawashi-Geri x 5 Turn
10. Ren Geri: Mae-Geri Jodan/Chudan x 3 Turn
11. Ren Geri: Mae-Geri Chudan/Jodan x 3 Turn

Kumite

1. Sanbon Kumite: Jodan, Chudan & Mae Geri x 2 Right & Left
2. Kihon Ippon Kumite: Set 1 x 2 Right & Left
3. Kihon Ippon Kumite: Set 2 x 2 Right & Left

Kata

1. Heian Shodan x 1
2. Heian Nidan x 1
3. Heian Sandan x 2