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.

The post part B today.
On the bag we continue with close range techniques.

Today we refine the 5th palm change, taking you through to the walking of the circle.
On the bag we continue with close range techniques, learning a nice double back of the neck slap followed by a coat hanger.
Then we do a nice sneaky palm to the face on the inside of a jab.

Continuing to refine the 5th palm change today up to sweep the thousand enemy.
On the bag we work again on close range strikes, today the front shoulder.

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.