SHADOW BOXING	Shadow striking and grappling, including your five favourite stand up combinations
IMPACT	Hitting the pads maintaining work output in the anaerobic zone for 15 minutes
SELF DEFENCE	Describe the 10 techniques you think you are most likely to have to defend against on the street, and demonstrate your favourite defence to each. The demonstration should consist of partner work and also you linking the moves together as your own personal solo form.
KNIFE DEFENCE	Defence against the five most common knife threat positions Defence against moving knife
FREE PLAY	Stand up, clinch, and ground