Half an hour

Take the four basic drills and do ten of each in the normal way you move and repeat the 10 10 10 10 for half an hour and every time make a little change in your movement (for example, leg distance and hight, fist location, eyes open or closed, tension in the torso or in the front of the neck, holding your child in your hands, keeping a knife between your chin and chest, balancing a cup of water on your head, holding your breath, repeating your favorite prayer, while eating a sandwich, and so on)