<h>Warmups</h><ol> 165 jumping jacks (15 x 11 people) 110 knee bends (10 x 11 people) 35 regular crunches 35 bicycles 25 jack-knives (bring arms and legs up in a crunch) 15 squat thrusts 25 regular pushups 25 wide pushups 10 clap pushups </ol> <h>Drills</h><ol> Front hand education - double straight lead, straight lead to backfist, straight lead to hook, straight lead to uppercut Front leg kicks - front kick, hook kick, side kick, inverted hook kick Hand to foot drills - straight lead to front, hook and inverted kicks Foot to hand drills - front, hook and inverted to straight lead Opponent comes with straight lead, snap away Opponent comes with straight lead (left lead), standing side kick interception Opponent comes with straight lead (left lead), 4 corner or interception Pak Sau drill </ol>