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 try something different and learn the triple heater balancing and cleansing Qigong.
On the Bag we try executing techniques in a totally exhausted state.

Second third up to the gathering Qigong before fist under elbow.
On the bag we do round two of exhaustion striking.

Today we get to the end of the SSS at it's more explosive level.
On the bag we do round three of exhaustion striking.

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.