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.

In the form today we finish Sweeping the Thousand Enemy and start on The Pigeon Rights Itself.
On the Bag we do more with moving away while striking, but this time we push ourselves back with a set up strike.

CSS today in freestyle, with section 7.
On the bag we now "fall" backwards to throw ourselves off balance.

Now we get the full PRI movement happening with total Grace :-)
On the bag we continue to fall backwards but this time with a punch and finger strike.

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.