Basics

Sanbon Tsuki

Age-uke / Gyaku-tsuki Chudan / Gedan Barai

Uchi-uke Gyaku-tsuki Chudan / Gedan Barai

Soto-uke / Empi in Kiba Dachi

Shuto-uke in Kokutsu Dachi / Front leg Mae-geri / Nukite in Zenkutsu

Mae-geri Jodan/ Oi-tsuki

Mae-geri Chudan/ Gyaku-tsuki

Mawashi-geri / Gyaku-tsuki Chudan

Yoko Geri Keage

Yoko Geri Kekomi

x 4 Turn and repeat

x 4 Forward

x 4 Backward

x 4 Forward

x 4 Backwardx 4 Turn & repeat

x 4 Turn & repeat

x 4 Turn & repeat

x 4 Turn & repeat

x 4 Turn & repeat

x 4 Turn & repeat

Kata

Heian Godan

Kumite

Kihon Ippon (Basic one Step) Attack

Jodan / Chudan / Mai-geri / Kekomi

Both sides then change, other person attack