00u00 – 00u20: Opwarming
- Algemene Activatie
- Lenigheidsoefeningen
- Spierversterkende Oefeningen
- Specifieke Intensieve Activatie
00u20 – 00u40: Techniek 1
- Hook Punch defense with Face control into choke (p29-p30)
- Rear Naked Choke defense driven forward into Seoi Nage Drop (p68-p70)
- Impact weapon defense against overhead impact weapon, variation (p118-p120)
- Defending an underhand stab (p204-p205)

