Basics

Sanbon Tsuki

Age-uke / Gyaku-tsuki Chudan / Gedan Barai

Soto-uke / Gyaku-tsuki Chudan / Gedan Barai

Uchi-uke Gyaku-tsuki Chudan / Gedan Barai

Shuto-uke in Kokutsu Dachi / Nukite in Zenkutsu

Mae-geri / Oi-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 Backward

x 4 Turn & repeat

x 4 Turn & repeat

x 4 Turn & repeat

x 4 Turn & repeat

Kata

Heian Yondan

Kumite

Kihon Ippon (Basic one Step) Attack

Jodan / Chudan / Mai-geri

Both sides then change, other person attack