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.

Today we start the learn the foot work for Duck Lands on Water.
On the bag we start a nice little 3 strike combo focusing first on the snap punch to the nose.

Today we get back into the CSS, mainly focusing on getting the full 7th flowing by drilling it out.
On the Bag we continue from the last class but with great detail on how to hold the fist when punching, whether it be a high or low punch we look at all the structure involved.

Today we finish Duck Lands on Water!
Getting the hands to flow in with the foot work then we just drill it out to get the flow happening.
On the Bag today we finish the 3 strike combo we've been working on, getting the rib punch happening and drilling out the full flow.

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.