<h>Warmups</h><ol> 25 squat jumps 10 squat thrusts with 5 pushups on each one 90 jumping jacks 35 crunches (legs up) 35 bicycles 25 leg raises 45 seconds jumping over the kicking shield 45 seconds knee bends </ol><h>Drills</h><ol> Front hand education - straight lead/backfist, straight lead/hook, hook/backfist, low straight to high straight Snap elbow - lead hand Down elbow - rear hand Straight lead to front knee Straight lead to rear knee Pak sau to swing the lead arm out, exposing the side, rear shovel hook into kidney, rear knee into thigh (side of leg), drop rear foot forward and snap lead elbow on exposed, lowered head Straight blasts? (I think) </ol>