All of this is demonstrated in the video, watch first!
https://youtu.be/WD9AJKrDC5g

Stick work:

• Low cradle -one hand
• 1 leg ground taps
• Zigzag dodges with approaches
• Wall ball (50 right, 50 left, 100 switching hands, 50 one-handed right, 50 one-handed left, tricks) keep feet moving

Fitness:
(3 rounds all the way through)

• 3x25 yard sprints
• 15 stair jump squats
• 15 each single leg toe touch jumps
• 30 second squat pulses
• 15 each side swing-throughs
• 15 a side curtsey lunges
• 15 full burpees
• 10 lung jumps

Footwork:
Make your own ladder!!

• Two footed jumps
• Single foot jumps
• Sing leg in and out lateral jumps
• Two foot jumps (2 forward 1 back)
• Icky shuffle