A great set of warm ups and body strengthening, mobility and fitness class that you should do before each of the main classes, as explained in the intro video.

Onto the next move in the circle form, CLIMB THE GREAT MOUNTAIN.
On the bag we look at a four strike combo, back fist, palm, slap back of head and elbow.

CSS today, no new moves but we look at the very important area of circular recoil, just like we did in the slow form there is a little circle at the end of each move.
We cover the same thing on the bag.

Moving onto Black Bear Turns Around in the circular form.
On the bag we look at a double palm strike to help learn about the open close wave of the spine.

You should do some stretching after each training session.
The best time is in the evening when you're relaxing maybe watching a film sitting on the floor.