Warm UP
- Klopfspiel
- lockern
- andehnen
Technik
- Frontkick --> Jap
- Frontkick --> Jap --> Punsh
- Roundhousekick --> Richhand
- Roundhouse --> Sidekick
- Sidekick --> Backfist
- Sidekick --> Blitz
- Sidekick --> Backkick
Kraft
- Liegestütz
- Situps
- Kniebeugen
Sparring
- normales Sparring