Warm ups: 20 regular pushups 20 wide pushups 10 reverse negative pushups. go down and dont touch floor, go up half way and hold there till told to come down 35 crunches legs up 35 bicycles 1 minute legs raised 6 inches. after 20 sec, go from straight legs to legs wide apart 70 jumping jacks 95 squats 20 squat thrusts some footwork exercises, usual combinations. Exercises with gloves on: avoidance drill: partner comes with a jab, avoid by snap away, catch, slip, cork screw drill to practive bob and weave: partner stands with arms stretched out and at your ear level, just bob and weave between the arms, taking care to do the footwork correctly and to come back to stance. Partner remains standing. avoidance drill with bob and weave and partner coming with left or right hooks. Sifu noted that the footwork with bob and weave allows one to get out of the way of the punch, and if stepping out, at the same time get a positional advantage over opponent since now we are out of the line of attach and in a good position to attack. avoidance drill + attack: bob and weave a left hook then back fist + cross; slip the jab and go high hook to cross interception drill: partner comes with hook, this time take the opening and straight lee punch to the face, keep left hand up in case the hook comes through New 7 for 7 --- without gloves Hook Kick HK + Straight Lee HK + SL + Cross HK + SL + C + Hook HK + SL + C + H + Back Fist HK + SL + C + H + BF + Cross HK + SL + C + H + BF + C + Hook 7 times. Sifu Derek emphasized getting the body mechanics correct instead of the speed. I found the transition from Hook to Back Fist difficult, since I was doing the cross and stepping forward a little bit.