5 pushups – 15 squats – 30 second plank
top lobster (overhand) bottom lobster (body hook) round kick
saisho kamsah 3
front bear grab escape only
side control – position only
hammer fist
they will do this one at a time. white belts start with the first video and say “Hello!” as they train they learn and do as much of the second version as they can.