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 get back into the SSS at the street level.
On the Bag we do more shouldering.

Today we turn around and cross kick.
On the bag we do one more day of shoulders.

Now we get almost to the end of the 2nd third, up to Lift Hands.
On the bag we do some punching revision.

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.