• Nekoashi-Dachi

Punches and Strikes

• Tettsui-Oroshi-Gammen-Uchi
• Tettsui-Komekami
• Tettsui-Hizo-Uchi
• Tettsui-Mae-Yoko-Uchi (Jodan-Chudan-Gedan)
• Tettsui-Yoko-Uchi (Jodan, Chudan, Gedan) in Mae-Kiba-Dachi

Blocks

• Seiken-Mawashi-Gedan-Barai
• Shuto-Mawashi-Uke (in Kokutsu-Dachi)

Kicks

• Mae-Chusoku-Keage
• Teisoku-Mawashi-Soto-Keage
• Haisoku-Mawashi-Uchi-Keage
• Sokoto-Yoko-Keage

Kata

• Pinan-Sono-Ichi

Breathing

• Ibuki-Sankai (as an exercise)

Renraku

• Step forward Seiken-Gyaku-Tsuki-Chudan, Hidari-Mae-Geri-Chudan-Chusoku, Migi-Mae-Geri-Chudan-Chusoku, Seiken-Gyaku-Tsuki-Chudan, return and cover
   

Kumite

• Jiyu-Kumite.

Exercises

• 25 Seiken push ups
• 15 Five finger push ups (on knees) then extend legs and hold position for 10 seconds
• 35 Stomach pulls
• 20 Squats

< 8th kyu