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.

Completing the posture known as Black Bear Turns Back in the circle form.
On the bag we go over the finger strike from CSS, showing some important things on how to not damage your fingers.

Continuing with the CSS and the concept of the micro circles on the end of each strike, taking you through the rest of what you have learnt so far.
On the Bag we run through all of the CSS up to where we know.

Back into a bit of walking! We now cover the full inside change with the arms.
Then onto the circle form, taking you through the next posture of Hawk Swoops on Fowl.

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.