Lets see,
Punching Standard:
Right side fighting stance,
Left lunging back fist.
Right upper cut.
Left back fist.
Right reverse punch.
Double block (right high, left low)
Left round house kick.
Right reverse punch.
Right front kick.
Left reverse punch.
Right lead hand punch.
Kicking Standard:
Right front kick.
Left side kick to the left.
Right side kick to the right.
Left back kick to the rear.
Right round house kick to the front.
Left spinning side (or alternate round kick) to the front
something in my memory tells me these 2 drills were from Tang Soo Do as passed on by Chuck Norris... but I don't know who may have said such a thing when...
SB