Recommended warm-up:

18 push-ups
40 sit-ups
butterfly stretch 4 times
straddle stretch 4 times each side and to the center
standing leg stretch 4 times

Hand Techniques:

1. back stance knife hand double high block
2. front stance single middle forearm block
3. front stance forearm double high block
4. front stance knife hand circle block
5. front stance reverse elbow strike

Kicking Techniques:

1. jumping inside heel kick
2. jumping outside heel kick
3. spinning hook kick

Combination Techniques:

1. front stance single middle forearm block, front kick, jumping inside heel kick
2. inside forearm block, reverse punch, front kick, jumping outside ax kick
3. step back inside forearm block, spinning hook kick, reverse punch

Self-Defense Techniques:

1. escape from a rear arm lock
2. escape from a grab from behind

Form:

#5 Yul Gok