| Warmup | Jumping rope - (2) 3-minute rounds |
| New Technique | |
| Parry Hit | Review the previous techniques you have learned so far. |
| Shadow Boxing | |
| Redirect Hit Cross |
Put together (2) 3-minute rounds of shadow boxing using the clips as an example. Remember to remain relaxed - move around and allow your muscles and joints to warm up properly before you start to increase the pace. |
| Redirect Hit Cross Hook Rear Kick | |
| Timing Drills | |
| Jab Drill 3 Count Jab Parry Jab | One 3-minute round. |
| Parry Short Foot Jab Lead Kick | One 3-minute round. |
| Focus Mitt/Thai Pad Drills | |
| Cover Rear Cover Lead Cross Hook Cross Rear Kick | Both the holder and the trainer need to observe the demonstration videos so the technique can be done properly and the holder (feeder) learns to hold the focus mitts or thai pads correctly. |
| Jab Cross Lead Knee | |
| Redirect Hit Cross | |
| Redirect Hit Cover Hit Cross Hook Rear Kick | |
| Endurance Round | |
| Short Foot Jab Double Lead Kick | In one 3 minute round do the drill as many times as you can, however, do not sacrifice chance of injury for numbers. |
| Cooldown | |
| Medium Range Empty Hand vs Single Knife Cover Hit | Practice this motion for approximately 5 minutes. |
| Knife Vs Empty Hand Cover Hit Follow Up | |