3rd Dan

Exercises
65 Seiken Push Ups
30 Belt Pulls
3 Minute Plank
80 Squats
90 Situps
3 Minute Punch and Kick Conditioning

Makiwara
Chudan-furi-tsuki
jodan-maeken-tsuki
chudan-gyaku-tsuki
jodan-hiji-ate
jodan-mawashi-tsuki
chudan-mawashi-geri
ura-mawashi-geri
chudan-tobi-ushiro-geri
gedan-mawashi-geri
chudan-mae-geri

RENRAKU (FREESTYLE STANCE)
jodan-MAE-GERI
seiken-chudan-soto-uke
jodan-mikazuki-geri
seiken-mawashi-gedan-barai
jodan-mawashi-tsuki
chudan-yoko-geri
seiken-jodan-gyaku-tsuki
chudan-ushiro-geri
shuto-jodan-uke
jodan-mawashi-geri

JODAN-ushiro-mawashi-geri
seiken-mae-gedan-barai
chudan-hiza-geri
shuto-jodan-juji-uke
jodan-hiji-ate
shuto-mawashi-uke
jodan-uchi-haisoku-geri
jodan-morote-haito-uchi
jodan-ura-mawashi-geri
seiken-jodan-ago-uchi

seiken-jodan-uke
kin-geri
jodan-tate-tsuki
seiken-morote-chudan-uchi-uke
sokuto-yoko-keage
chudan-shotei-uke
gedan-mawashi-geri
osae-uke
jodan-tobi-ushiro-mawashi-geri
shuto-morote-gedan-uke

Kata
Shiho zuki
pinan nidan
pinan shodan
pinan sandan
pinan yondan
pinan godan
ananku
jiin
matsukaze
nieseishi
bassai-dai
seienchin
suparinpei

Kumite
Jiyu-Kumite - 10 minutes