10 pushups – 45 squats – 75 second plank
jab, cross, roll, front kick, switch round, turn back
1st 1/3 chukyu no kata
forehand back hand to head, hand hit counter
rear bear grab escape, defend, throw
full mount – position, escape, submit
elbow, front kick
full creed
15 pushups – 50 squats – 90 second plank
jab, cross, roll, front kick, switch round, turn back
1st 1/3 kodo no kata
forehand back hand to head, hand hit counter
rear bear grab escape, defend, throw
full mount – position, escape, submit
side kick, front kick
full creed